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Make sure to sign up for the STARK nutrition seminar taking place this Saturday at Precision. It starts at 12:00pm and admission is FREE!! Take advantage!!

2014oct

WARM UP:

3 Rounds

10 Pass Throughs

10 OHS

10 Good Mornings

10 Lunges

Then:

5 Min. of Shoulder and Hip Mobility

SKILL:

7 Min. of Handstand Work

-Positioning

-Handstand Lower Downs

-Handstand Lower Downs into Ball Up

-Handstand Kip

LIFT:

Over Head Squat Technique Work

5 x 5 @ 65% 1RM

*If you do not know your 1RM work up to and beyond your WOD weight.

WOD:

“O.C.T. 14.2”

8 MIN. AMRAP

20 Overhead Squats (95/65) (75/55) (65/45) (55/35) 

20 Pull Ups

20 Overhead Squats (135/95) (115/75) (95/65) (75/55) 

20 C2B Pull Ups 

20 Overhead Squats (165/105) (135/95) (115/75) (95/65)

20 Muscle Ups

Max Overhead Squats (185/115) (165/105) (135/95) (115/75)

*Sub. MU for C2B Pull Ups

POST WOD:

Shoulder Mobility

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