Warm up: 400 m run, 20 sit ups, 20 lunges, 20 squats; 1 min pvc ohs hold
Skill Focus: OHS
Warm up and build to working weight; strict attention to form.
OHS 3 RM or work on the skill*
WOD:
25 m prowler push 180#/125#*
10 (5R, 5L) oh step ups 20 ish 45#/25#
10 Russian twist (tot) w/ the plate
10 rds for time
CFJ Baller Challenge: use an iron plate for the whole wod and never put it down
(except for the prowler push)
Post ohs 3 rm if went for and time for score
Happy 30th Birthday Dave!
1 30 ft on the versa, 9 burpulls, 8 manmakers 30#, 3 rope climbe
