WOD 110215

Where were you born?

Overhead Squat Warm Up

1 x 500m Row or 400m Run then
3 rounds
10 Squat – Elevated Toes
Chin Over Bar Hold To Slow Eccentric
10 Bent over plate press

1 min shoulder mob over roller with bar

3x
10 sec Squatting Quad Snatch Position
10 sec Standing Overhead Position (hold the top position of an Overhead Squat)
10 sec Overhead Squat Position (hold the bottom position)

Overhead Squat (6 sets of 2 reps, building to a heavy double )

Metcon (Time)

Complete for time Rounds of 15, 12 and 9 reps for time of:
Thrusters
Burpees
(recommended weights 135/95 lbs)

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