10 Aug WOD- Monday, Aug 11

SKILL OF THE MONTH: HANDSTAND PUSH UPS – Come early, stay late, open gym. Do the homework to become closer to HSPU.
Week 8/11-8/17/14:
1. HS hold against wall, 2×30 sec
2. Handstand scapula push-ups 2x10reps
3. Negative HSPU to blocks or floor 3×5
4. Forward rolls 3×8

WOD- Monday, Aug 11

Benchmark:

1 mile run for time.

WOD:

3 min for max Tire Flips (partner)

Lv1: work together at same time
Lv2 +3 one person works at a time

Finisher: Tabata sit-ups

WOD Prep with Yasmen- how to prepare before the WOD
1. Barbell Calf Smash
2. Trailing Leg Hip Extension

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