September 14, 2016

A. Warm Up

3-5 Dynamic Stretching 
Then: 
3 Rounds Not For Time: 
10 PVC or Empty Bar overhead squats
1-5 Strict Chin ups 
8 Cals A/B

B. Overhead Squat (5 X 1)

5 seconds down, 5 second pause in bottom position. 

C. Metcon (Time)

10 Rounds For Time: 
5 Overhead Squats
1 Rope Climb

RX+ 135/95
RX 95/65
Scaled Lighter Load or goblet squat