110812

Friday

Warm Up:
AMRAP 5 to 7 mins
row 100m
10 jumping jacks
1 attempt handstand walk or handstand hold

Skill: Pushups/HSPUIf you can do 10 strict pushups, you may do HSPU for the main set. If you can't do 10 strict pushups, you will stick with pushups for the month. 

Set: 3 sets of 5 to 8 pushups/ HSPU (strict). Rest 2 to 3 minutes between sets. Do mobility/ stretching during the rest.If Tuesday was successful, add 1 more rep per set.If you have never done this skill, do the TEST: 1 set Max Pushups.

Standard for all pushups is chest to floor/plate/plates. Find a plate or set of plates(abmats) you can do 5 to 8 strict pushups/HSPU. If your chest does not touch, it does not count. HSPU standard is head to floor or 1-3 mats. You can do deficit HSPUs if head to floor is too easy or use plates or parallets for depth.
Group Mobility Stretches: Coaches Choice

WOD: Jackie

1000m row
50 Thrusters 45lbs
30 Pullups