Most Recent Benchmark was FRAN on Aug 23,2017 (448 days ago)

Tuesday Nov 6,2018

OHS 7


Time
Warm Up
500M Row
3 Rounds
10 Wall Squats*
10 Double Arm Rotations Forward
10 Double Arm Rotations Backward
10 PVC Pass Thrus
*Stand as close to wall as possible with hands overhead without touching wall during squat.  Use a wall ball and plate to ensure squat depth is below parallel. Try to move closer each round.  

OHS
10 X 40%
5 X 50%
5 X 60%
3 X 70%
2 X 80%
1+ 90%  

WOD

50 Calories row/bike  
40 Bar facing burpees  
30 Deadlifts 115/75  
20 Front Squats 115/75  
10 C2B pull-ups

0% 0%



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