WOD Blog

Tue, Mar 25 2014

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3196 days ago)

3.25.14 OHS/Row or Run


(Check In, Rx2)
warm up:
2 rounds
25 squats
15 push ups
10 Romanian DL
10 Back Ext.

Skill: Over Head Squat Snatch and OVHS 3-5 sets of 3-5 reps working up to moderate weight.

WOD:
10 rounds of 10 OVHS w/appropriate weight followed by either a 250 m row or 400 m run (RX2 is 150 m row or 200 m run)

Then cash out with 100 Double Unders or 300 singles (RX2)



ToddYes
75# OVHS, 400 run 4 times and 6 250 m row/ 100 DU's
VictorYes
15# / 250 m row and 400 m run / 300 singles