Sept 28, 2016

Skill & Mobility:
2 rounds:
- 30 sec wall facing Handstand hold (only walk up as far as comfortable, or just hold plank)
- 5 squat to stand w reach (https://www.youtube.com/watch?v=uCmcNSmvHMM)

SOD:
S1A. Split Jerk stance press 3X3 going down slow 2 sec then right up, hold at top for 2 sec Rest 15 sec then into S1B.
(https://www.youtube.com/watch?v=0hGI8d1I8gE)
S1B. hollow hold 3 x 30 sec rest 30 then back to S1A

S2. Press 4 x 8 reps @ 2 sec slow going down

WOD:
500m row @ 4x with 2 min rest between each, record lowest and fastest times, goal is no drop off! Learning how to pace
.