wod « NEW HOPE FITNESS

Workload:

Push-Press

* Work-up to 1 rep max. Once max is hit, perform 2 sets of 2 at 85% max.

Then:

6 Minute AMRAP:

* 3 L Pull-ups
* 6 Handstand Push-ups
* 9 Jumping Squats to Box (20/14)

Notes: If you have a hard time getting the bar into a nice rack position for the push-press work this Mobility WOD.

Take a look at the front page photo, as this is a good demonstration of a good rack position. The bar is resting on the delts, in the palm of the hand or flesh of finders, and the shoulders are not pushed forward.

For the workout, try the L Pull-ups out if you can. If you don't have them sub out to a tucked pull-up (Knees into chest). People have a tendency to shorten the movement once the L gets incorporated. The biggest key is to stay tight through the whole movement.