WOD
Strength
Overhead Squat: build to heavy set of 3, or work on technique
Conditioning
“Fran”
21-15-9
Thrusters (95/65)
Pullups
Rest 4 minutes, then AMRAP in 4 minutes:
15 Wallballs
10 Toes to Bar
Extra
Before WOD
5 sets:
10 close grip OHS (light)
5 dips w/ pause at bottom of each
Bench Press: 5 set of 5, building
After WOD
HS Shoulder touches: 3 sets of 20 (on wall)
4 sets – 30 ft. hs walk
*every 10 ft. stop for 2 sec and continue
*get a spotter to help you complete without falling
Midline:
4 sets of 8 glute ham raise