OHS- Build to heavy double in 15 mins
M: 14 min AMRAP
200m run
25ft SA OH Walking Lunge 50/35
6 Burpee over DBs
25ft SA OH Walking Lunge
6 C2B
Program Notes: Weve taken some time working on overhead mobility and overhead stability through ur pause reps. Now try to put it to the test- no tempo, just building
to a heavy two reps out of the rack. For the wod, challenge yourself to stay moving and stay smooth on these short rep ranges. Scale weight on overhead DB before scaling to a
front rack position.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: 70/50, 4 BMU
Intermediate: DB we can lockout OH, kipping pullup
Scaled: DB we can lockout OH, banded or inverted row
Beginner: Bodyweight walking lunge, inverted row
Longevity:*** if needed, kipping, risk vs. reward moves