3 Aug 2016

Warm up:
Lower body lift prep
Shoulder Prep phase 3

Gymnastics Skill work:  Handstands
Work 10 reps freestanding handstand with spotters, then do set of 10 at wall removing legs from wall.  Then work (in 2 foot or so increments) handstand walking to the wall

If you are not proficient at push ups , you will work push ups and kick up to handstand
Push Ups:  3 x 5 negatives
Kick up to handstand:  5 donkey kicks, then 5 assisted kick up to handstand away from wall with spotters, then move to wall and attempt a few reps with assistance and then without assistance

REVIEW:  SNATCH

Wod:
KARABEL

10 RFT
3 snatch 135/95 (power or full)
15 wallball (20/14 to 10/9)

Rx2: 5 rnds or 10 rnds at 115/75

Rx3:  10 rnds 95/65 from hang or floor for regular attendees of barbell class

Mod: less weight/rounds, from hang

SILVERS:

Strength:  Press 5 x 5

WOD:
21-15-9
Shuttle lengths (rig to boxes)
Squats