Strength WOD
Overhead Squats
3/3/3/3/3
(build up in weight)
WOD
30 OHS
50 Sit ups
30 Single Arm Dumbbell Snatch
(no prescribed DB weight. dumbbell comes from the floor for each rep, alternate arms)
Fitness: 95/65
RX: 115/75
RX+: 135/95
**Time Cap, 14 minutes**
**For the set up the coach will stagger start the group if dumbbells are an issue. All of the dumbbells will be out in the back gym, it should only take 2-3 minutes to complete 30 reps.**
DRIVE
250 M Row
15 Goblet Lunges
10 Step ups (24/20)
5 Burpees
10 Rounds
Harper on OHS