July 30

Thursday – LOAD

IMG_4897

Warm Up
PVC Pass Thru
PVC OHS
Banded Scap – Slow Eccentric
KBS (Heavy)

6-8 Minutes of:
Handstand Practice

WOD
13 Minute Amrap
30 Weighted Alt. Pistols (m>25/w>20)
(Sub will be 40 Plate OHWL – heavier side)
Remaining Time…
8 Plate Push Ups
12 MB Cleans
(If you cannot perform a proper unassisted pistol with either a kettlebell or dumbbell then you will have to do the substitute of Plate OHWL. The weight for pistols will be anything from 7.5# to m25/w20)