Wednesday Workout: OHS, DU, WB, Burpee

Register for “Deadlifts For Derek” on November 1!

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STRENGTH

4 Sets: (Snatch Balance + Overhead Squat) x 3, light to moderate weight, focus on speed under bar and technique

Level 1: 4 Sets of 3 Light Overhead Squats

WOD

Level 1

3 Rounds for Time:

  • Wall Ball (20/14) x 30
  • Burpee x 15
  • Slam Ball (20/15) x 15

Level 2

3 Rounds for Time:

  • Double Under x 75
  • Wall Ball (20/14) x 50*
  • Burpee x 20

*M – 10′ Target, F – 9′ Target.

If scaling to singles for L2, do 1:1 and add 5 burpees each round, or sub slam balls.

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. Please take a few minutes to complete our survey if you have not done so already!  Thanks!

2. So much going on, see our Facebook Events Page to see everything!

3. “Deadlifts for Derek” is Live for Registration!

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