Monday October 12th- Max OHS!
Warm Up- Mandatory Crossover Symmetry
Waiter walk w/KB 40m Right arm,40m Left arm
1min Ankle mobility stretch w/ band and KB (each)
Strength Work- Find your 1x rep max OHS!!!
10x-8x-6x-4x-3x-2x-1x-1x-1x (or something like that 😉
**start with an empty barbell or safe base weight, then bump up each set and continue hitting singles until you get your max**
WOD- **Challenge yourself to UNBROKEN movements**
500m Row, 50x Squats, 40x Sit Ups, 30x Push Ups, 20x Pull Ups, 10x Burpees
250m Row, 25x Squats, 20x Sit Ups, 15x Push Ups, 10x Pull Ups, 5x Burpees
***The second set should take half of the time as the first, if not the penalty is an 800m Run!***
Score= Time for each segment. Star for Unbroken!
Post Work- Cool down walk/jog/row.
:30sec Prone Cobra
:30sec Couch Stretch (each)