Phone: (813) 440-8882

Wednesday January 16th

15
Jan

Wednesday January 16th

Warm up-

Grab a buddy, its time for some plate races.. don’t know what that is, Just show up and see. Step off your plate, the floor is lava, do 5 burpees each


Then-
10 Minutes of Over head squat therapy against the rig, Get at least 5 of set of 10 in with pvc or empty bar, see video below for overhead squat therapy

Strength- Overhead squat
5 sets of 5
Newer athletes drill from, if that means an empty bar…. it means an empty bar, we all started with empty bars

Wod 1-

Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squats

Men: 135 lb.
Women: 95 lb.

Scroll for scaling options.
Post rounds completed to comments.

Compare to 170724.


Related:
CrossFit WOD 180709 Tips With Rory McKernan
Overhead Squat Therapy


Scaling
This AMRAP is short and should be approached at full speed. Reduce the reps and loads so that you can complete each set quickly and unbroken, even as you begin to fatigue.

Intermediate Option
Complete as many rounds as possible in 7 minutes of:
25 double-unders
10 overhead squats

Men: 115 lb.
Women: 75 lb.

Beginner Option
Complete as many rounds as possible in 7 minutes of:
25 single-unders
10 overhead squats

Men: 65 lb.
Women: 45 lb.

Wod 2- not for time, don’t rush this
Core work
5 Rounds for time
20 Sits ups
100 M single arm overhead KB walk. (50m right arm, 50m left arm)






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