Thursday August 1, 2024

Warmup

1:30 bike/row

10 air squats

5/side curtsy lunge

5 inchworms w/ pushups

10 banded straight arm pull downs

10 banded tricep pull downs

10 kip swings

3 negative pullups

Mobility

10 squat to stands

:20 samson stretch

:20 downward dog

10 shin switches

Skill/Strength

Paused Overhead Squat 4-5x3

Light weight, focus on form.  Or, omit the pause and go heavy.

Modify by doing a different squat variation.

WOD

Josh

21 overhead squats

42 pullups

15 overhead squats

30 pullups

9 overhead squats

18 pullups

F:  KB goblet squats 30/20/10 instead of overhead squats

P1/C:  95/65

P1.5:  75/55

P2:  45/35

Modify by doing front or back squats.