11 Aug WOD- Tuesday, Aug 12

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- Tuesday, Aug 12

Strength: (15 min)

Find 3 RM Sumo DL

WOD: 30/30r- 6 rounds

30 sec Sumo DL @ 60% 1RM for reps
30 sec rest
30 sec Ring Dips for reps
30 sec rest

Lv1: box dips
Lv2: Banded Ring Dips
Lv3: no assist ring dips

Finisher:

banded reverse fly 3 x max reps @ light

WOD Prep with Yasmen- how to prepare before the WOD
1. Low Back Recovery
2. Shoulder Capsule Mobility
3. Hamstring Floss

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