WOD

METCON

STRENGTH
Overhead Squat
3×10, across
at 65-70%
FOR REPS
AMRAP 12
1 Burpee Box Jump
10 Overhead Squats
2 Burpee Box Jumps
10 Overhead Squats
3 Burpee Box Jumps
10 Overhead Squats
etc…
Height: 20″
Weight: 95/65

MASTERS

STRENGTH
Overhead Squat
3×10, across
at 65-70%
FOR REPS
AMRAP 12
1 Burpee Step Up
10 Overhead Squats
2 Burpee Step Up
10 Overhead Squats
3 Burpee Step Up
10 Overhead Squats
etc…
Height: 20″
Weight: 75/55

MOVE

STRENGTH
Overhead Squat
3×10, across
at 65-70%
FOR REPS
AMRAP 12
1 In+Out Step Up
10 Overhead Squats
2 In+Out Step Up
10 Overhead Squats
3 In+Out Step Up
10 Overhead Squats
etc…
Height: 20″
Weight: 65/45

WOD GUIDANCE & GOALS
Heavy Day! Overhead squats require tremendous balance, and flexibility in both your shoulders and legs. If you’re rocking a pvc pipe or empty barbell today, awesome! You have the opportunity to improve your range of motion and form for the next time these are programmed!  Coaches will help you build to 6.5-7/10 effort for 10 reps. You’ll stay at the same weight for all three sets.

Then, you’ll do a couplet of burpee box jumps, and overhead squats. Use a weight that feels LIGHT for 10 reps. You’ll continue to build in reps on the burpee box jumps, while the overhead squats stay static. Record the last full round of burpees you completed, plus any reps into the next round.

Post Weight + Rounds to Comments. Compare Scores HERE.