Wednesday: 8:30am SPECIAL HERO WOD
July Challenge: 20 OHS (no weight) – every day
This is the first of what will be a monthly challenge. You have to complete 20 overhead squats every day. Miss a day, do 40 the next day. Today (if you came) you did 45, so you are 5 ahead of schedule. If you didn’t, do 60 tomorrow. There’s no prize (I’ll post on the website who did it so people know who’s
crazy dedicated) but I promise you will be better at OHS and more flexible by the end of the month. The OHS must be completed with something/anything overhead. A PVC pipe, broom stick, a pullup band, a rope, something locking the shoulders and elbows overhead.
Back Squat: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100%
Based on 3RM
Complete as many rounds as possible in 12 minutes of:
12 Push press (115/75)
12 Chest to bar pull-ups
Warm up – OHS, no weight
Strength – squat cycle
WOD – 3+10 RX
No assistance on the pistols?