13 Aug WOD- Thursday, Aug 14

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- Thursday, Aug 14

Strength: 10 min Alternating EMOM:

Odd: Snatch x2 (add weight each set working toward a max)
Even: 3-10 Strict pull-ups
(sub with 4 negative pull-ups, no bands)

WOD A: 8 min AMRAP

10 Pendlay row
8 Snatch
6 OHS

2 min Rest

WOD B: 6 min AMRAP

9 Pendlay Row
6 Snatch
3 OHS

Lv1: 65/45
Lv2: 75/55
Lv3: 95/65

WOD Prep with Yasmen- how to prepare before the WOD
1.Banded Heel Cord- Anterior Approach
2. Couch Stretch
Shoulder Opener with Lacrosse Ball

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