Squat + Overhead

Fireman Carry
Fireman Carry

Warm-up
Accumulate 50 cals on bike, erg or ski erg and mobilize squat and overhead position. Muscle up skill work with the coach

Strength
1. Box Squat with Chains
2-2-2-2-2
2. Push-press
2-2-2-1-1-1
-Between sets complete 10 weighted lunge steps. 5 on each leg.

WOD
10 Minute AMRAP
5 Muscle-ups
10 Thrusters (135,95)

Regional 3 Muscle-ups
Open 1 Muscle-ups, 115,80

1 Comment

  • Marc Piccuirro

    12/07/2015 @ 1:15 pm

    315 + 4 chains
    225, didn’t feel great this AM
    WOD: 5+2

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