July 13, 2020

WOD: 072013

Overhead Squat – Heavy set of 5 (Weight)
15 minutes to build to a heavy set of 5
Metcon (Time)
"Jackie Legs"
For Time:
1,000 Meter Row
30 Chest to Bar Pull-ups
50 Overhead Squats (75/55)

by: CompTrain
Overtime (Max reps)
Midline
3 Giant Sets:
100′ Single Dumbbell Overhead Carry (Left)
:15 Second L-Sit Hold
100′ Single Dumbbell Overhead Carry (Right)
:15 Second L-Sit Hold

Rest as Needed Between Sets

Warm-up
General Warm-up:
30 Seconds each
Easy Row
PVC Pass Throughs
Active Samson
Moderate Row
PVC Lat Stretch
Slow Air Squats
Faster Row
PVC Overhead Squats
Inchworm to Push-up

Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

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