THURSDAY WOD

STRENGTH

Overhead Squat (15 min to build to an 8RM)

Do not climb in sets of 8!

Example:

1×8 empty bar

1×4 light – moderate

1×3 moderate – heavy

1-2×8 heavy

METCON

High intensity/speed strength endurance

Metcon (AMRAP – Reps)

AMRAP 8

3-6-9-12-etc.

DB Front Squats 50/35#

DB DL

2 DBs for DL

Beginner

AMRAP 8

2-4-6-8-etc.

DB Front Squats 35/20#

DB DL