07.10.2019
Strength: Overhead Squat: 6×4
WOD:
3 Rounds
20 Hang Clean & Jerks (115/75)
20/15 Cals on ERG
Rest :90
Directly into…
3 mins max cal bike(1x)
Directly into
3 Rounds
20 Box Step Ups(24/20)
500/400m SKI
Rest :90
WOD BRIEF:
The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. It’s demanding and it reveals every lack of mobility without mercy. We can run but we cannot hide from this movement…6×4 overhead squats ascending in weight as possible, but focusing on form first.
From here we have an all out intensity, humbling metabolic conditioning piece. The intention today with the wod is speed, scale appropriately so that you can minimize the work duration of each interval, go hard, rest hard and repeat.
Box Brief:
Murph t-shirts are in stock-get yours now!
REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!
Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!
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