Monday Workout: Overhead Squat, Wall Ball, Pull-up, DU

crossfit-charlottesville_0679

STRENGTH

Overhead Squat, 5 sets of 3 reps at 31X1 Tempo

*Tempo is 3 seconds down, 1 second pause, come up quickly, and take a second at the top before the next rep.  Scale to tempo front squat if necessary, and add in a 1 minute overhead barbell hold after each set.

WOD

Level 1

4 Rounds for Time of:

  • Wall Ball to 9′ x 15
  • Ring Row x 10
  • Jump Rope Single x 50
  • Burpee x 5

Level 2

5 Rounds for Time of:

  • Wall Ball (20/14) x 15
  • Pull-up x 10 (Open Rx: Chest to Bar)
  • Double Under x 30
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2 thoughts on “Monday Workout: Overhead Squat, Wall Ball, Pull-up, DU

  1. 155#
    10:34 (CTB)
    Had wardrobe malfunctions

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