Friday WOD

TGIF !!!

Skill: Over Head Squat

-10 Minutes of Coach Mike Burgener’s PVC work (Teaser: Check out YouTube for Mike Burgener)

-10 Minutes of OHSq…Sets of 3 work to a 3 Rep Max

AMRAP-a-Palooza

4 Sets of: 4 Minute AMRAP followed by 2 minute Rest then Repeat (total=16 minutes  of work)

4 Sit-ups  25#/15# plate

4 Air Squats holding 25#/15# plate Over Head

4 Dead Lifts  155#/105#

4 Pull-ups

-Add all 4 Sets together and record total ROUNDS-

Posted on 06/25/2015, in WOD. Bookmark the permalink. Comments Off on Friday WOD.

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