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WOD - Fr 17.09.21

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

Use the heaviest weight you can for each set.

Rest as needed between sets.


80 Thrusters, 50/35kg

80 Chest-to-bar Pull-ups

80 Squat Cleans, 50/35kg

80 Burpee Box Jumps

80 Row Calories

30'TC Only 1 at the time in teams of 2

COOL DOWN For quality:

Banded Shoulder Stretch, 2 mins

Dragon Stretch, 2 mins

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