Lift:
Over Head Squats
3 sets of 8 reps
modification - front squats
WOD:
For Time
-20 Over Head Squats
-100 Dubs
-40/30 Cal Row
2 min Rest
-40/30 Cal Row
-100 Dubs
-20 Over Head Squats
*18 min - goal time
Squat weight is light (95/65)
Modification Front squats
150 Singles
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BB Snatches 5 BB snatches aim for 75% 2min x 5 sets Sets 1-2 Build to 75% and maintain Metcon 18 Minute AMRAP 12 BB Hang Snatch (95/65...
Strength 3 working sets Every 4:00 x 3 12 BB Step Ups 95/65 1 50ft DB Bearcrawl 50/35lb DB Partner Workout: -You can break up the 100’s...
Overhead Squat: 135#
WOD: 14:08, 95#