10-18-16 Benchmark Day!
Warm Up:
2:00 pick row/run/jump rope/bike
shoulder opener x :60
band pull aparts x 15 overhead and 15 horizontal
banded glute bridges x 15 reps
deep squat progressions x 5 reps
10# plate squats-hold plate with extended arms or overhead with good form x 10 reps
Skill: Strict Handstand Push Up Negatives Kick up into a handstand and slowly lower yourself to the floor or mat and then kick off wall 3 sets of 5 reps
Skill: OHS 5 sets of 3 reps @70% best snatch
WOD: Tabata Something Else each exercise is 8 intervals of :20 of work followed by :10 of rest pull ups push ups sit ups squats There is no rest between exercises