Skill: “Over Head”

EMOM x6

Odd: 3 OHS w bar and 4 OH lunges w bar (2 each leg)

Even: 2 hollows for 10 secs each, 5 sec rest, and 4 slow strict press w bar 

 

Strength: 

WOD A: 16 mins to find 3 RM OHS 

 

WOD B: 

1 min: Max box jumps

 

1 min: Rest

 

WOD C:

1 min: Max Candle Sticks 20/14 

(Each reps starts with medball over head with arms locked out, Then medball must touch the ground behind head, and each rep ends with medball over head with arms locked out)

Scale: Medball sit ups

 

rest 3 mins

 

Core Finisher:

EMOM x 2

2 x 20 sec plank with 10 sec rest between planks

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