Skill
Overhead squat:
3-3-2-2-1-1
1 second pause at the bottom of each rep
Suggested weight progression (in %): 80-80-85-85-90-90

Building off last week’s overhead squats, we’re decreasing the pause duration and shooting to bump the weight up a bit. As always, stay within your technically sound range of motion.

Workout of the Day
AMRAP in 10 minutes
7 wall balls
4 weighted step ups

Kirsten here! Today is my birthday and Alex was kind enough to give me free reign here on SugarWOD 🙂 Is it crazy to say I like like wall balls? Probably… Scale the ball and dumbbell weight as you normally would and please don’t blame me if sitting down is difficult this weekend.
I’ll be coaching the Noon class today and would love to see you! I can’t do anything about the wall balls but I can promise loud music and lots of cheers!

standard: 12/8 lb to 10/9′ and 25/15 lb. to 20″
rx: 20/14 lb to 10/9′ and 50/35 lb to 24/20″
sport: 20/14 lb to 10/9′ and 50/35 lb to 24/20″
metcon:10x 30s on 30s off