[wod date=”2016-8-23″]
A short 5 rounder sandwiched between some heavy OH Squats to get the shoulders and legs a little fatigued. The first round of OH Squats should feel good since you will be nice and fresh. The second set will feel a lot heavier! Be prepared for this! The weight needs to be taken from the ground.
The OH Squat will most likely need to be broken into 2 or 3 sets each time. For the first time, you might be able to do one or two big sets, but the second time will for sure be harder for you. Use this as a guideline when warming up to help decide how to scale your weight.
Beyond RXD
PART 1
Power Snatch
3-3-2-2-1-1-1
NOTE: Build across all sets up to a heavy single for the day
PART 2
1 Round every 2 minutes until failure:
20 Burpees (6″ target)
30 Wallball (20/14)
NOTE: Perform 1 round and then rest until the 2 minute mark. Continue in this fashion until your time to complete the work lasts longer than 2 minutes. There is a 7 round cap, however if you anticipate being able to do more than 5 rounds, use a heavier Wallball.