STRENGTH
Overhead Squat, 4-4-4 at 3111 Tempo
Notes: Weights should be light/moderate, focus on tempo
WOD
Level 1
AMRAP 10:
- Box Jump Step Down (18/12) x 5
- Burpee x 10
- Wall Ball to 9′ (14/8) x 15
Level 2
AMRAP 10:
- Box Jump Step Down (30/24) x 5
- Burpee x 10
- Wall Ball (20/14) x 20
ANNOUNCEMENTS
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Workout in the Park! August 17
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60#
5+3
OHS: 45#
WOD: 4+9, L2 w/8# WB and 1 rd box jump at 24, then 20
OHS @85#
WOD 5+13 (level 1 rep scheme, level 2 weights/heights)
OHS = 95#
3 + 15
OHS: 85#
WOD: 3+16
OHS: Up to 155#
WOD: 5 + 15 rx
5 + 2
OHS: 55#
WOD: 4 + 21 [with an 8# wall ball]
No OHS. Did some single leg squats at 35.
WOD: 4+15
OHS 70#
WOD 4+15