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WOD - Fr 03.09.21

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, 1 min

Rest, 1 min

10 Overhead Squats, 20/10 kg

SRENGTHT Overhead Squat 2-2-1

Use the heaviest weight you can for each set.

Rest as needed between sets.


80 Thrusters, 40/30kg

160 AbMat Sit-ups

80 Squat Cleans, 51/37.5 kg

160 Burpee Box Jumps, 60/50cm

80 Row Calories only 1 at the time

TC 30'

COOL DOWN For quality:

Banded Shoulder Stretch, 2 mins

Dragon Stretch, 2 mins

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