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.