Strength: Overhead Squat E90SecMOM – just set the interval timer
3.3.3.3.3 (5 sets of 3 reps increasing weight each set starting at 60% of OHS or light if no 1RM)
WOD:
400M Run
30 Wall Balls
20 Toes to Bar subs 25 knee to elbow 30 knee raises 35 sit ups
10 HSPU subs 1 abmat pike on box 15 seating DB strict press 20 DB push press
5 Snatches 135#/95# (yes, full squat) sub power then ride down into a full squat 10 overhead squats from the rack
For Time
Score: Heaviest OHS/time
3.3.3.3.3 (5 sets of 3 reps increasing weight each set starting at 60% of OHS or light if no 1RM)
WOD:
400M Run
30 Wall Balls
20 Toes to Bar subs 25 knee to elbow 30 knee raises 35 sit ups
10 HSPU subs 1 abmat pike on box 15 seating DB strict press 20 DB push press
5 Snatches 135#/95# (yes, full squat) sub power then ride down into a full squat 10 overhead squats from the rack
For Time
Score: Heaviest OHS/time
Congratulations Coach Justin and Dana on your engagement this past weekend!!
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