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)
OHS (Relatively heavy from the floor)
this can easily be turned into a partner WOD relay.