WOD: Friday, September 12, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (10 min)

(C) GymNASTY holds, 45s On, 15s Off (2 min)

  • Superman
  • Hollow Body

(D) Barbell Drills: Clean and Jerk (5 min)

(E) Set-up and Warm Up for Heat 1 of 11.3 (5 min)

5 Min AMRAP of ...

Squat Clean and Jerk 165/110
(Sub: scale weight and/or movement to front squat and press/push press/jerk)

(F) First 6 minutes of remaining time

  • Heat 1, 11.3
  • Heat 2, Warm Up for 11.3
  • Heat 3, Rest

(G) Second 6 minutes of remaining time

  • Heat 1, Rest 3 min, then 750m Row for Time
  • Heat 2, 11.3
  • Heat 3, Warm Up for 11.3

(H) Third 6 minutes of remaining time

  • Heat 1, Rest 3 min, then 50 Burpees for Time
  • Heat 2, Rest 3 min, then 750m Row for Time
  • Heat 3, 11.3

(I) Fourth 6 minutes of remaining time

  • Heat 1, Rest 3 min, then 800m Jog
  • Heat 2, Rest 3 min, then 50 Burpees for Time
  • Heat 3, Rest 3 min, then 750m Row for Time

(J) Fifth 6 minutes of remaining time

  • Heat 1, Cheer on Heat 3
  • Heat 2, Rest 3 min, then 800m Jog
  • Heat 3, Rest 3 min, then 50 Burpees for Time