Tuesday, 3 November WOD

Warm-up: 10 minutes

Strength/Skill: Overhead Squat            (20 minutes)

  • Work up to 5 rep max OHS weight
  • 5-5-5-5 (3 or 4 sets), then
  • 4-4-4-4 (at 5 rep OHS max)

METCON: Helen (BENCHMARK)           (time cap at 20 Minutes)

  • 3 Rounds for time of:
    • 400 m Run (or 500 m Row)
    • 21 kettle bell swings (53#/35#)
    • 12 Pull-ups

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