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WOD - Fr 24.09.21

OHS WARMUP For quality:

Lat Stretch In Child’s Pose, 2 mins

10 Walk out with push-ups

Plate Squat Hold, 1 min

10 Band Shoulder Pass Throughs Overhead Squat Hold, 30sec

Rest, 1 min

10 Overhead Squats, 20/10 kg

STRENGTH Overhead Squat 1-1-1


Work up in: 10-8-6-4-1-1-1

Use the heaviest weight you can for each set. Rest as needed between sets. CHIPPER For time:

30 Deadlifts, 40/30kg

45 Row Calories

30 Push Press, 40/30kg

30 Box Jump over, 60/50cm

45 Row Calories

30 Thrusters, 40/30kg

20' TC

COOL DOWN For quality:

Banded Shoulder Stretch, 2 mins

Dragon Stretch, 2 mins

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