GROUP PREP
3 min cardio
5 slow air Squats
10 Samson Lunges
5 wall squats
5 Burpees w/ Push-up
15 Banded Pull Aparts
10 PVC Passthroughs
10 PVC Hip Hinge
10 PVC OHS
30sec OHS Hold
Barbell Warmup
STRENGTH
Overhead Squat Complex
5 Sets:
1 Tempo Overhead Squat (5 Seconds Down)
2 Overhead Squats
Rest as needed between sets.
*Use a PVC or do Front Squats if you have any issues with shoulders or other mobility issues
WOD
AMRAP 3:
21 OHS 95 / 65 lb (Fit Front Squat 65/45)
21 Lateral Burpees Over Rower
Time Remaining: Max Calorie Row
Rest 3:00
AMRAP 3:
18 OHS 115 / 85 lb (Fit FS 85/55)
18 Lateral Burpees Over Rower
Time Remaining: Max Calorie Row
Rest 3:00
AMRAP 3:
15 OHS 135 / 95 lb (Fit FS 95/65)
15 Lateral Burpees Over Rower
Time Remaining: Max Calorie Row
Rest 3:00
AMRAP 3:
12 OHS 155 / 105 lb (Fit FS 105/75)
12 Lateral Burpees Over Rower
Time Remaining: Max Calorie Row
MOBILITY
Tspine Rollout and mobility
OPTIONAL POST WOD
Low-Hang Snatch
3 Rounds:
Minute 1 – 1 Low-Hang Squat Snatch
Minute 2 – 1 Low-Hang Squat Snatch
Minute 3 – 1 Low-Hang Squat Snatch
Minute 4 – Rest
CrossFit Reserve 