Strength
Overhead Squat
2-2-2-2-2
WOD
4 Rounds
1 Minute Max Reps/Cals
1. Bike
2. Pull-ups
3. KB Lunges (1.5,1)
4. Rest
Level 2 (1,0.75)
Level 1 (0.75,0.5)
Strength Schedule
Monday – Front Squat
Tuesday – Strict Press + Push Press
Wednesday – Benchmark: “12 Days of Crossfit Southie Christmas”
Friday – Hang Squat Snatch + OHS Complex
At Home WOD
Run for 10 Minutes
then
21-15-19
Air Squats
Push Ups
Lunges
then
Run for 10 Minutes