WOD: Saturday, September 13, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (10 min)

(C) GymNASTY Holds, 80s On, 30s OFF

  • Front Support
  • Superman
  • Wall Facing Handstand in the Hollow Position

(D) Close Grip Bench 5RM

  • Trainer will work with you for first five minutes if you have limited/no experience benching or spotting

(E) Close Grip Bench Back Off Sets, 4x5 @ 90%

  • Use spotter all sets
  • Move grip out one or two fingers each set

Each set followed by

  • 4 Negative Pull Ups (6s down)
  • 6 Negative Chin Ups (5s Down)

(F) 4 Min AMRAP Wall Balls ... Last 5 minutes of class ... BUT ONLY FOR THOSE WHO MISSED FRIDAY :)

Leah. Overhead squats. Photo by Rafael Vega