14th March 2019

WOD WOD, March 15, 2019

Speed Demon
Light load moved quickly.. go for it

Warm-up
Overhead Squat prep : Hips / Ankles / Shoulders
Overhead Squat (Weight)
15 Minute Open Cap

10-8-6-4-2

Build to a challenging double if capable

If you are still working the skill component of an OHS, hit up a coach and let us help you with progressions

8-8-8-8-8

Metcon (Time)
Mini Friyay Chipper

50 x Push Press 20/15kg
50 x Ab mat Sit Ups
50 x Step Down Box Jumps
400m RUn
50 x Bodyweight Lunges
50 x Ab Mat Sit ups
50 x SDHP 20/15kg

OPTIONS:

BB : Reduce load
BJ : step ups

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