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WOD - Fr 20.08.21

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, 30sec

10 Overhead Squats, 20/10 kg

STRENGTH Overhead Squat 3-3-1

Rest as needed between sets.

Use more weiht than last week

CHIPPER For time:

Row, 800m

75 Thrusters, 33/25kg

50 Push-ups

25 Burpee Box Jump Overs, 60/50cm

Run, 400 m

30' TC

COOL DOWN For quality:

Banded Shoulder Stretch, 2 mins

Dragon Stretch, 2 mins

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