WOD 7.8.13

CrossFit FMS WOD:
Overhead squat

Warm-Up:

1.) 5 minute AMRAP:

  • 10 overhead squats
  • 10 alt. sampson stretches

2.) 3 minute squat bottom

3.) Overhead squats:

  • 5 with an empty bar
  • 5 at a moderate weight

WOD:

1.) Overhead squat: 3×5

*Notes: The barbell will come from the ground. 

2.) 9 minute AMRAP:

  • 9 overhead squats (95/65)
  • 9 burpees
  • 9 c2b pull-ups

Mobility: 

  • Mobility will be done pre-WOD

Extra Credit: 

  • 7 x 1: 3 position squat snatches

*Notes: For all seven sets you will do 1 squat snatch from the floor, one squat snatch from the hang, and one squat snatch from the high hang. 

 

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