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!!
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