*start at a moderate weight then Increase weight for the 3s, 2s and singles.
On a Running Clock:
8 Overhead Squats 75/55#
10 Overhead Squats
12 Overhead Squats
** Continue this pattern, adding 2 reps to each movement with a 4:00 cap until you can no longer complete the required work within 4:00. NOTE: If you finish the 2 rounds within the 4:00 you MUST rest until the the 4:00 is up before starting the next set.
**Scale to complete AT LEAST through the 12s.
-Post heaviest load and total Reps completed.
1 Deadlift 225/155#
1 Squat Clean
1 Front Squat
100 GHD Sit-ups
100 Abmat Sit-ups
100 Toes to bar
*Cap: 20:00 (Cap is for ab Wod only)
**Yes! Complete in order.
-Post Rounds completed and time
40 Air Squats
*Wear a Vest 20/14#
*For added challenge do strict pull-ups if you are able.