Workout of the Day, July 31, 2015

It's bring a friend day at CFHP! There is not telling what you may do today! This could be a warm up for a WOD, defensive drills at basketball pratice, or maybe a dance class. Bring someone to see what CFHP is all about. It's definately about fitness and fun!
MOD:
Shoulder Press
5@37%
5@46%
3@57@
3@64%
3@75%
3+@85%
12@64%
WOD:
With a partner at each station, one partner holds an iso hold while other accumulates reps. Switch as needed. Work can only occur while iso hold is occuring
min 0-2 isometric squat
squat for reps
min 2-4 iso push up
push ups for reps
min 4-6 iso pull up (hang-scale up chin over bar)
pull ups for reps
min 6-8 iso push up
push ups for reps
min 8-10 iso squat
squat for reps