WOD: Saturday, Septemer 6, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (10 min)

(C) Handstand Practice (7 min)

  • 60s Hollow Body, 30s Rest
  • 45s Front Support (Hollow Body + Hand Plank)
  • 90s of Scorpion/Scissor Kicks (w/ or w/o wall support)
  • Wall Climbers x10 ... start and end in front support

(D) Demo and Practice of all movements for 11.2 (4 min)

(E) Set up for 11.2 ... (4 min)

(F) 11.2 ... 15 Min AMRAP of

  • 9 Deadlifts 155/100
  • 12 Push Ups
  • 15 Box Jumps 24"/20"

(G) 10 min Cool Down Run/Row (possible second heat would go here) ...

Flat Tire. Photo by Rafael Vega