WOD: Saturday, September 27, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY Mobility (10 min)

(C) Grab a kettlebell 2.0/1.5/1.0 pood, bumper plate 35/25/15 (3 min)

(D) 40s ON, 20s OFF of

  1. Hollow Body Hold
  2. Superman Hold
  3. Front Support
  4. Hand Stand
  5. Max Butterfly Sit Ups
  6. Max Burpees
  7. Max Air Squats
  8. Max Russian KB Swings
  9. Hollow Body Hold
  10. Front Support
  11. Side Plank Left
  12. Side Plank Right
  13. Max Russian Plate Sit Ups
  14. Max Plate Burpees
  15. Max Goblet Squats
  16. Max Russian KB Swings
  17. Hollow Body Hold
  18. Superman Hold
  19. Forearm Plank
  20. Hand Stand
  21. Max Hollow Rocks
  22. Max Push Ups
  23. Max KB Sumo Deadlift High Pulls
  24. Max Russian Swings

(E) 5-10 125 Row Sprints