December 11, 2017

12/11/17

Warm-up
4 Rounds
:15 Mountain Climbers
:15 L Plank
:15 R Plank
:15 Situps

2 Rounds
10 PVC OHS
10 Pass Throughs
:30 Sumo Squat

Overhead Squat Review
Weightlifting
Overhead Squat (13 min)
13 Min OHS Practice
**Beginner: PVC or Bar and Mobility
**Intermediate: Build to Moderate set of 5 with perfect form
**Advanced: Work to a Heavy 5 with good form
**Elite: 1x Max Rep with Bodyweight
Metcon
Metcon (Time)
For Time
Run 600m
15 OHS (Choose heavy unbroken weight, very individual, no prescribed weight)
15 Bar Facing Burpees
Run 400m
10 OHS
10 Bar Facing Burpees
Run 200m
5 OHS
5 Bar Facing Burpees

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