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WOD - Fr 13.08.21



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 3-3-2 Use the heaviest weight you can for each set. Rest as needed between sets.

*more weight than last week

CHIPPER TEAM OF 3 Teams of 3, for time:

100 Row (calories)s

100 Box Jump Overs, 24/20 in

100 Thrusters, 95/65 lbs

100 Toes-to-bars

100 Thrusters, 95/65 lbs

100 Box Jump Overs, 24/20 in

100 Row (calories)s

Its Friday the 13th so do 113 Reps instead of 100. you're welcome.

COOL DOWN For quality:

Banded Shoulder Stretch, 2 mins

Dragon Stretch, 2 mins

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