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WOD - Fr 10.09.21

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

STRENGTH Overhead Squat 1-1-1

Use the heaviest weight you can for each set. Rest as needed between sets.

CHIPPER For time:

21-15-9-6-3

Thrusters, 40/30kg

Box Jumps, 60/50cm


NO REST INTO:


21-15-9-6-3

21 Row (calories)s

21 Double Unders

30' TC

COOL DOWN For quality:

Banded Shoulder Stretch, 2 mins

Dragon Stretch, 2 mins

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