Omoplata!
Demian Maia shows the basic omoplata from the guard and half guard. We will be working on omoplatas from open guard starting this week until the end of the year and we'll also keep reviewing all of our spider guard and De La Riva sweeps.
CrossFit WOD:
CrossFit WOD:
"Nutts"
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
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