FIT
SKILL
OVERHEAD SQUAT
TWO OPTIONS:
TECH OPTION
14 MINUTES BUILDING UP IN WEIGHT
COMFORTABLY WITH PERFECT TECHNIQUE 3 OVERHEAD SQUATS
TEMPO 22X1
OR
EMOM X 10
3 OVERHEAD SQUATS
WOD
ÊAMRAP 20
10 BURPEES
20 WALL BALLS
250M ROW (12/9 CAL)
D choose
F – 20/14
P – 20/14
COOL DOWN
1:00/side Dragon
1:00/side Lizard
1:00 Wrist Flexion
1:00 Wrist Extension
BURN
SWEAT
EVERY 3:00X5
15 CALS
10 HEEL ELEVATED GOB SQUAT (HEELS ON A 25 PLATE)
5 ROPE PULLS
STRENGTH
4 SETS
FARMERS CARRY WALKING LUNGE DOWN THE RIG
20 JUMP SQUATS
IMMEDITATLY INTO 4 SHUTTLE RUNS OF 50FT EACH
