We will start classes off by pushing the sled around. We have to generate some good heat before this WOD, especially in those early morning classes. You likely already know what you need, personally, in terms of warming up the shoulders for overhead squats... so do it! PVC pass throughs? Open/closed shoulders on the pull up bars? Green band mobility work? You will be given about 15 minutes to go at it on your own before we will all get into Basic Barbell Warm Up Progression. If you have questions... we will definitely give you suggestions. But think this through in advance and have a plan for the hour. How will you get specifically warmed up for overhead squats? What weight will you use? What time are you shooting for? Even... what shoes will you wear? Remember... today is a test!
|KK mid OHS, barbell right over the center of the foot. Nice.|
Sled push warm up
5 rounds for time of:
45/30kg Overhead squat, 15 reps
Post scaling and time to journals/chalkboard.