In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Overhead Squat – 15 minutes to hit a heavy double. For those that are mobility impaired, see a coach for what is suitable for you.

Part 2 – Conditioning: “Overtime”

Performance: 5 RFT of –

  • 12 Box jump (24/20″)
  • 6 Overhead Squat (95/65lb)
  • 12 Lunge steps with BB in front rack (95/65lb, L+R=2)

Fitness: 5 RFT of –

  • 12 Box jump or step-up
  • 6 Overhead Squat
  • 12 Lunge steps with BB in front rack, DBs, or unloaded

Is this a benchmark? No

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