STRENGTH:
#overhead squats (15 MIN)
Work up to a “heavy” Overhead Squat. Scale to Front Squat
BeachFit will do:
250m Ski Erg
20 Mountain Climbers
10 Alternating Lunges
WOD:
#over and out
For Time:
20 Power Snatches (95/65) Rx+ 115/75lbs
20 Barbell-Facing Burpees
20 Overhead Squats (95/65)
20 Barbell-Facing Burpees
20 Squat Snatches (95/65)
**Scale to Power Clean, Front Squats, and Squat Cleans if needed
BeachFit will do:
For Time:
20 Plate Ground to Overhead
20 Barbell-Facing Burpees
20 Goblet Squats
20 Barbell-Facing Burpees
20 KB Tators
CASHOUT:
#midline conditioning
750 Meter Row (25/20 Cal Bike) , 50 AbMat Sit-Ups
500 Meter Row (20/15 Cal Bike) 35 Weighted AbMat Sit-Ups (medium load)
250 Meter Row, (15/10 Cal Bike) 20 Weighted AbMat Sit-Ups (heavy load)
Aim is to steadily increase our difficulty of the sit-ups over the course of the three rounds, as the distance reduces on the row. For a weight, athlete’s choice to use a dumbbell or plate, held across the chest
