MONDAY 7-9-18

WARM UP 3x

1 min bike

1 min Row 

10 X SHPT

10X In the rack OHS (slow  descent 10 sec down, pause @ bottom for 5 sec) 

10 ALT LEG V UP

10 Cossack squat 

10 (5each DB SOTS Press)

STRENGTH

Back Squat

6 x 4 Reps @ 80% (+5-10# from last time you did this!)

Build to weight for the OHS (WOD )and work on your DU

WOD

 

Complete as many rounds as possible in 7 minutes of:

50 double-unders

10 overhead squats

Men: 135 lb.

Women: 95 lb.

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