WOD: Tuesday, September 30, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY Mobility (10 min)

(C) GymNASTY Holds 60 ON, 15 OFF (5 min)

  • Hollow Body
  • Superman
  • Front Support
  • L-Tuck

(D) Handstand Practice (10 min)

  • 10x Scorpion Kicks (2 min)
  • Handstand Practice (3 min)
  • Max Handstand Push Ups/Negative Handstand Push Ups (2 min)
  • Max Front Support to Wall Climbers (3 min)

(E) Ring Rows and Push Ups, 20s ON, 10s OFF (8 min)

3 Rounds (6 min) of

  1. Max Ring Rows
  2. Max Raised Leg Push-Ups
  3. Max Ring Rows
  4. Max Raised Leg Diamond Push Ups

(F) Conditioning 1: 8 Min AMRAP of

  • 20 Russian Swings 1.5/1.0
  • 10 American Swings
  • Run 200m

(G) Conditioning 2: For Time

15-12-9

  • Unbroken Wall Balls
  • GI Janes (Sub: Burpee-Sumo-Deadlift-High-Pull)

HOW TO PRACTICE: