THURSDAY, 21 July 2016
Warmup
(15 minutes or less; select movement appropriate to skill level)
• 400m Run
• 3 sets:
1) Handstand Push Ups x 5
2) Frog Stand x 10 seconds
3) Pistols x 5 (each leg)
4) Hip & Back Extensions x 5
Strength/Skill
INTERMEDIATE / BEGINNER STRENGTH (20 min cap)
1) High Bar Back Squat: 3 x 5 @ 90%
*Those that dont have a 1RM - reduce your best effort load by 10%; e.g., if the most you have done for 3 x 5 High bar back Squats is 200#, drop your load for these sets to 180#
2) Press 3 x 5 @ 90%
*Those that dont have a 1RM - reduce your best effort load by 10%; e.g., if the most you have done for 3 x 5 Press is 115#, drop your load for these sets to 105#
- Rest 1 minute between all sets.
WOD
2-9-6 for time:
Squat Clean, 165/105#
Hand Stand Push Ups
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