Wednesday Workout: OHS, DU, WB, Burpee

Register for “Deadlifts For Derek” on November 1!



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


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.


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!

3 Comments on “Wednesday Workout: OHS, DU, WB, Burpee

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s