09 Aug WOD- Sunday, Aug 10

Strength: find a heavy set of

2 Power Snatch + 1 Squat Snatch
for Lv3: all 3 reps are touch and go.

WOD: Summer Throwdown Event 1

Some the CFPH peeps who came out to support last weekend! Enjoy the WOD, we did!

10 min AMRAP:
15 Back Squat
15 Deadlift
15 Shoulder Overhead
Max rep Power Snatch

Lv1:
15 BS @ 95/65
15 DL @ 95/65
15 S2O @ 75/45
Max rep Pwr SN @ 65/35

Lv2:
15 BS @ 135/95
15 DL @ 135/95
15 S2O @ 95/65
Max rep Pwr SN 75/55

Lv3:
15 BS @ 185/115
15 DL @ 185/115
15 S2O @ 115/85
Max rep Pwr SN @ 95/65

Lv4:
15 BS @ 225/145
15 DL @ 225/145
15 S2O @ 155/105
Max rep Power Snatch 115/85

WOD Prep with Yasmen:– how to prepare your body for the WOD

1. Low Back Warm-Up and Stretch
2. Hamstring Floss

SKILL OF THE MONTH: HANDSTAND PUSH UPS – Come early, stay late, open gym. Do the homework to become closer to HSPU.
1. HS hold against wall, 2×30 sec
2. Negative HSPU to blocks or floor 3×5
3. Tripod to headstand against wall 2×8

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