WOD: Thursday, September 11, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (10 min)

(C) GymNASTY Holds (3:30 min)

  • 50 Hollow Rocks
  • 50 Supermans

(D) Dynamic Sumo Deadlifts  5x10 (or <) @45-60% of 5RM ... Once you slow down, YOU STOP ... Speed is king here. (11 min)

(E) Max Thrusters @ 75/50 in 15s, 30s, 45s, 20s, 35s, 50s (12 min)

  • Partner up, one set every 2 min
  • Partner tells you when to stop
  • Record all intervals separately ... this is what goes on the board today

(F) 400m Jog + 500m Easy Row ... If running short on time, skip and move to (G)

(G) 11x 125m Row Sprints

Anne. Overhead Squats. Photo by Rafael Vega