S/S/S:

Overhead Squat

5X5

Increase weight ea set

And so begins our next cycle of strength movements with a 5X5 on Overhead Squats.  As a reminder, the goal is to pick a weight where rep 5 is pushing you to keep good form. Then make jumps on weight from there.  Try to jump weight ea round, and the 5^th rep of set 5 should be the most challenging rep of the day.

WOD:

CF Games 2016 Climbing Snail (modified with Tire)

3 RFT:

400m Run

2 Rope Climbs

Tire Flip 20 yds

2 Rope Climbs

Scaling Options:

Run ->500M row

Rope climbs -> 2 rope walks per rope climb

Tire Flip -> pair up and o partner flips

Cool Down:

OH banded stretch – 2 min per side

Roll out forearms