Monday’s WOD

Monday’s WOD

Strength:

A.) Overhead Squat

8/50%

6/60%

4/70%

2/80%

B.) GHD’s

4 x 10

*fifteen minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added.

CAT ONE:

5 rounds for time of:

20 wall-ball shots, 25/20#

10 deadlifts, 255/180#

CAT TWO:

5 rounds for time of:

20 wall-ball shots, 20/14
10 deadlifts, 225/160#

CAT THREE:

5 rounds for time of:

20 wall-ball shots, 20/14#
10 deadlifts, 200/140#

CAT FOUR:

5 rounds for time of:

20 wall-ball shots, 14/10#
10 deadlifts, 115/75#