Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (5 x 4 x 3 x 2 x 1)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (15 Minute Cap)
21-18-15-12-9-6-3
Overhead Squats (95/65)(65/45)
3-6-9-12-15-18-21
Ring Push Ups
Stimulus/Focus: A squat and a push. The ring push ups will make your OHS significantly more difficult and vice versa. Try to do rounds of 3, 6 and 9 unbroken. Take no more than one break on the larger sets.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions