Strength

Overhead Squat 8-5-5-3-3-3-3

Work up to a moderate effort 3 rep overhead squat. Start light and increase weight for each set. If you have established a good bodyweight or weighted squat but you are struggling with the overhead squat  you’ll want increase the load only if you are able to take your squat below parallel. Your arms should be turned out while you actively press up on the bar.   The overhead squat is our most demanding lift in terms of mobility so start with a PVC and establish the mechanics first before you add weight. If the Overhead Squat isn’t happening today spend

WOD

3 Rounds for Time of

15 Pull-Ups
30 Wall Ball Shots 20/14lbs 10/9′
400M Run

Workout Notes: This workout is 3 rounds of 3 movements that decrease in difficulty for each round.  Be careful with the pull-ups because they fall off fast when you hit failure but you can definitely use this workout to test your limits.  If a set of 15 is in your wheelhouse go for it and use the rest of the round as recovery for the pull-ups.  You’ll feel really strong on that first set but after that try working with a set size you can sustain.  30 Wall Ball Shots will take about a minute when done unbroken but if that ruins your run add some rest there too!