Bring a Friend Day August 15, 2014

Warm-up- again incorporate shoulders. Handstands work particularly well for OHS/Pullups
Iso/Stab- top of the back extension hold 3 x max time
Gym- 10 total reps of HSPU negative (as slow as possible)
Strength- Front Squat 5-5-5-5-5 @ 31x1 work up to a heavy 5 under tempo
Skill Transfer- Quick lesson on two ways to get the bar from the ground to over head (snatch or clean to back rack adjust the hands to btn push press)
WOD-
21-15-9
OHS (Relatively heavy from the floor)
Pull-ups
this can easily be turned into a partner WOD relay.