G-WOD for Sunday, 5/4/14


G-WOD for Sunday, 5/4/14


Hollow Body/Hollow Rock

Superman/Superman Rock

then:  FOR QUALITY 5 Rounds: 10 Superman Rocks 10 Hollow Rocks

then: PRACTICE: 

Kipping by putting together the Hollow Rock and Superman

Met-con: Partner Mini “Cindy”:  15 minute AMRAP: Work with a partner. Partner 1 completes as many rounds as possible of: 5 pull-ups    10 push-ups 15 squats Meanwhile partner 2 runs 400 meters. When partner 2 finishes the run, the partners switch with partner 2 picking up where partner 1 left off in the Cindy AMRAP.

Stretch: Full Body Stretching Series #2

[gallery ids="54498,54499,54500,54501,54502,54503,54504,54505,54506,54507"]]]>