Wednesday- October 10th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Huggers/Skiers *3 Movements from Pressing/Overhead MobilityWOD poster

A. Overhead Squat

3 x 6-8 @3121

*Very controlled squats; focus on weight being back in the heels, chest tall, and keeping a strong overhead position throughout the whole lift

B. “Freedom Sauce”

AMRAP 3:00

21 Overhead Squats (75/55)

21 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3:00

18 Overhead Squats (95/65)

18 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3:00

15 Overhead Squats (115/80)

15 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3:00

12 Overhead Squats (135/95)

12 Burpee Over the Erg

Max Calorie Row

Score is total calories after all four rounds.

*If the WOD has to be done in heats- do Burpee Box Overs instead of Burpees over ERG ​.

C. Buy-out 5 Way Shoulders x :60 each