WOD: October 24th, 2018

Overhead Squat 6×2

Build to heavy double:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps

WOD

Fitness
AMRAP, 12 mins
300m row, 300m SkiErg, 15/12 cal AD, or 200m Run
15 Bench Press or Floor Press 65/45

Scaled
AMRAP, 12 mins
300m row, 300m SkiErg, 15/12 cal AD, or 200m Run
15 Bench Press or Floor Press 95/60

RX
AMRAP, 12 mins
300m row, 300m SkiErg, 15/12 cal AD, or 200m Run
15 Bench Press or Floor Press 135/85

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Couch Stretch 3 mins
Walking Knee Tuck 50′
Walking Pigeon 50′
Wall Roll Outs
Pass Throughs x20
OH Server Squats x15

Strength Warm-Up.
Snatch Progression + OH Squats

WOD Prep (Movement Standards)
OH Squats

Gymnastic Conditioning/Skill/ROMWOD

1.
Gymnastics Conditioning
Not For Time:
5 Giant Sets:
3-5 Handstand Push-ups
7 Strict Chest to Bar Pull-ups
9 Strict Toes to Bar
Rest 2-3 Minutes Between Sets.

2.
Midline
3 Supersets:
Max Effort L-Sit Hold
100 Meter Front Rack KB Carry
Rest 2 Minutes Between Sets

3.
ROMWOD