Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (4 x 4 )
Use 80% for all sets. Lift on a 3-minute clock.
WOD: 3 Rounds for Reps / 15 Minute Clock
Max Effort Unbroken Overhead Squats (95/65)
Max Effort Unbroken Pull Ups
Stimulus/Focus: The goal of this workout is to push until failure on each set of work. Your shoulders will be smoked. You have time to rest between movements to recover. Be patient!
Cool Down: 3 Rounds
20 Ab Mat Sit Ups
100 Meter Run