Over Head Squat

Warm up

30 Kettle bell swings in as few sets as possible

Strength

Over head squat

5 sets x 3 reps  (warm up to a weight that feels heavy at 3 reps and use that weight for all 5 sets)

NOTE:  Beginners, don't worry about going to heavy.  Technique is paramount. 

WOD

13 min AMRAP of; (as many rounds/reps as possible)

250m row

5 hang power snatch 

15 lateral jumps (over the bar)

5 dips

NOTE: Weight is based upon expierence level. The more expierenced should go heavier, about 115/85#.

Recovery

You shoulders should be pretty smoked, so make sure to stretch them. Also, when ever we squat make sure to also focus on your hamstrings.

For those never satisfied...

For those who want more, those wanting to focus more on endurance, or those just wanting to improve their PT test run I will be programming additional "Endurance WODs". These are not programmed to be completed directly before or after the class.

eWOD

15 minutes of 

20 second sprint

40 second rest

NOTE: This idea of this WOD is to see how far you can sprint ft the 15min, so no forward progression. When you rest pace side to side not forward.