W WOD – HEAVY THURSDAY 07.12.23 – “OVERHEAD SQUAT”
MOBILITY & WARM UP
AMRAP 12′
10 Single Unders
10 Single Unders (run in place)
20 Good Mornings (bar or PVC)
10 Single Unders (side-to-side jump)
10 Single Unders (front-to-back jump)
10 Single Unders / Leg
10 Squat Therapy Squats
MOBILITY & SKILLS WORK
Squat Therapy – Overhead Squat
7:00 to take 3-4 sets of 3 reps building up to a
starting workout weight
CONDITIONING
“OVERHEAD SQUAT”
Every 3 min per 21 min
3-3-3-3-3-3-3
Beginner Option:
Overhead squat 8-8-8-8-8
POST WORKOUT SKILL WORK
3 sets for load rest 2 min
10 snatch-grip bent over rows