WOD: Tuesday, September 23, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY Mobility (10 min)

(C) GymNASTY Holds (5 min)

  • 30 Hollow Rocks
  • 30 Supermans
  • 30 Hollow Rocks
  • 30 Supermans

(D) Find a 3RM Weighted Pull-Up in 5 sets or less (10 min)

  • Sub: 5 sets of max negative pull-ups

(E) Declare a Pull-Up and/or Muscle-Up Goal for end of 2014

(F) Find a 3RM Bench Press (15 minutes)

(G) Declare a Bench Press Goal for end of 2014

(H) Bench Press Back Off Sets (15 minutes)

4 Max Rep Sets @ 60-65% of 3RM
Each Set Followed by
Max Chin Ups
Max Chin Over Bar, Pull-Up Hold