10-18-16 Benchmark Day!

IMG_3995 Warm Up: 2:00 pick row/run/jump rope/bike shoulder opener x :60 band pull aparts x 15 overhead and 15 horizontal banded glute bridges x 15 reps deep squat progressions x 5 reps 10# plate squats-hold plate with extended arms or overhead with good form x 10 reps

Skill: Strict Handstand Push Up Negatives Kick up into a handstand and slowly lower yourself to the floor or mat and then kick off wall 3 sets of 5 reps

Skill: OHS 5 sets of 3 reps @70% best snatch

WOD: Tabata Something Else each exercise is 8 intervals of :20 of work followed by :10 of rest pull ups push ups sit ups squats There is no rest between exercises