Pre-workout Build Up: Overhead squat
3-3-3-3-3
– Build to heavier than workout loading
WOD: 21-15-9 reps for time of:
Strict pull-ups
Overhead squats (95/135 lb)
Intermediate: 21-15-9 reps for time of:
Strict pull-ups
Overhead squats (95/135 lb)
Beginner: 21-15-9 reps for time of:
Ring rows
Overhead squats (35/45 lb)
Home Workout: 21-15-9 reps for time of:
Alternating dumbbell rows in a plank (35/50 lb)
Single-dumbbell overhead squats
– Use two dumbbells for the rows.
– Switch hands on the overhead squats as needed.
Cool down: Accumulate:
1:00 pec stretch/side
1:00 tricep strech/side