WoD 12.11.14 Thursday

Warmup: Foam Roll

  • Run
  • Agile 8
  • 10 hip bridge
  • 20 lateral tube walk each direction
  • 10 walking lunges/ leg
  • 10 Good Mornings

IMG_0613


A. Gymnasty: 4 Sets

  • 7 Skin the Cat (Scale with ball up)
  • 7 V-Outs
  • 30 Second Handstand Hold

B. The Bear Complex: 5 rounds/ 7 Reps/ add weight to each round

1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

C. For Time:

  • 800m Run
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