Thursday, 16 January WOD

Warm up:

• 400m Run
• 3 rounds for quality of:
  • 7 L/7 R Single-Arm Dumbbell Bench Press, pick load
  • 7 L/7 R Single-Arm Dumbbell Bent Over Rows, pick load

Strength:

• Pause Overhead Squat
• 1-1-1-1-1
• Use the heaviest weight you can for each set. Rest as needed between sets.
• Pause 10 secs in the bottom.

Metcon: 16 minute AMRAP of:

• 15 Overhead Squats, 95/65 lbs
• 30 Double Unders
• 15 Deadlifts, 95/65 lbs
• 30 Double Unders