24.10.18

WOD
Overhead Squat (Build to Heavy Set of 3)
Ground Breaking (Time)
For Time / 12 min tímaþak
50/35 Calorie Row
35 Lateral Barbell Burpees
50 Overhead Squats 42.5/30

Sc1
45/30 Calorie Row
30 Lateral Barbell Burpees
50 Overhead Squats 35/25

Sc2
40/25 Calorie Row
25 Lateral Barbell Burpees
50 Overhead Squats 30/20

FIT

WOD WARM UP
## :30 Seconds
Easy Row
Push-up to Down Dog

Moderate Row
Active Samson + Air Squat at Top

Faster Row
Active Spidermans

## Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

## 2 Rounds (Slightly More Narrow for 2nd Round):
### PVC Pass Throughs – :30 Seconds
### PVC Overhead Squats – :30 Seconds

3 Push-ups
3 Frog Hops
3 Lateral Hops Over the Barbell
3 Lateral Bar Burpees
5 Pausing PVC Overhead Squats (Pausing at Quarter Squat, Above Parallel, Parallel, Below Parallel)
– – – – – – – – – – – – – – – – – –
10 PVC Overhead Squats (No Pause)
– – – – – – – – – – – – – – – – – –
5 Empty Barbell Pausing Overhead Squats
– – – – – – – – – – – – – – – – – –
5 Empty Barbell Overhead Squats (No Pause)

## 1 Round
5 Calorie Row
3 Lateral Barbell Burpees
5 Overhead Squats

CategoryWOD