Headwork

Warm-up:

Partner Rowlling: 1,000m

Like bowling, there are 10 frames.
Each 100m represents a frame. 
Each partner will get 5 frames. 
Goal: Land exactly on 100m.
The number Over/Under 100m represents burpees owed.  
Landing on 100m=Strike! No penalty

Mobility:

Shoulder Smash

Announcements:

Remember, get a friend to join, get a free month!

Push Day:

Shoulder Press:

1x3@85%
1x2@90%
3x1@95%
Make all 3 singles=retest next week. 
New Athlete Shoulder Press 3x5 

Skills & Technique: (Click below for links to more info)

Wod:

Volume Work: 10 Minutes
Strict Handstand Push-ups

Followed by:

Row 500m
For time.