Posted by IN

A friend

7 August 2015


Wentzville – CrossFit

70 – Warm Up (No Measure)

Row or Jump Rope

**** 2x****

10 overhead squats

5 walk outs

10 push ups

10 second Sampson stretch each leg

5 Ring Dips or Box Dips

5 Pull Ups

Overhead Squat (6 x 3 Progress as form allows)

You may not get heavy on this at all… you may just work movement patterns and that is ok. Everyone needs to learn that if you have a poor OHS and you load it… it is like super gluing your crappy movement pattern. So drop the ego and lets learn to do it right. :)

Metcon (Time)

2015 CrossFit Games Masters WOD

80 calorie row

40 shoulder to overhead 115/75

80 deadlifts 115/75

RX+ 155/105