Thursday, August 3, 2017


5:00 Amrap
5 Scap Retractions
5 Beat Swings
10 Hollow Rocks
Straigth into:
5:00 Amrap
3 Strict Handstand Push Ups with 1 second pause on the floor
5 Ring Dips with 1 second pause at top and bottom (Deficit push ups if you cannot do ring dips)

50 Double Unders
10 DB Power Cleans (50/35) (Rx+ 70/50)
*REST 1:00 Between Rounds
*Score is total time minus 4:00
*Courtesy of Street Parking

Post WOD
50 Scap Push Ups (Rest when needed)

Tip of the Day
What is the key to healthy shoulders? Healthy shoulder blades.  Of course we could talk for hours about mobility and tight lats and pecks and blah blah blah.  Today, however, we want you to really focus on the sliding (protraction and retraction) of the shoulder blade.  To keep your rotator cuffs healthy, those blades need to slide side to side (wing).  We want to stay away from the scapula sliding up toward your trap.