Warm up & Strength Strength
Warm Up: 3 rounds
10/8 Row or bike Calories
10 Thoracic Squat Rotations
10 Push-ups to Downward Dog
30 Single Skips
Get barbell out and prepare for OH squat strength.
Overhead Squat 3-3-2-2-1-1
Use the heaviest weight you can for each set.
Complete sets every 2 mins for 12 mins.
Starting at approx. 65% of 1 rep max overhead squat and increasing each round, finishing no higher than 85% 1RM.
Keep in mind that WOD is about 30 minutes long, so you don't want to waste to much time messing around.
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