Strength: Overhead Squat – 20 Min to work to a heavy double (or mobility work for those who need it)
Then, 3 rounds for time of:
- 25 Overhead Squat (45/35lb)
- 50 Double-under
- 20 Wall ball (20/14lb)
Time Cap: 15 minutes
Beginner option: Strength: OHS for form starting with a PVC, mobility work if necessary. WOD: Lighter BB or PVC for 10-20 reps, 10 DU attempts then 100 singles, 15 WBs with lighter ball
Advanced option: Perform WOD with 15 reps of OHS @ 95/65lb
