Overhead Squat



Increase weight ea set

Video courtesy of CrossFit HQ.  Third time hitting Overhead Squat this cycle.  Lower reps per set = heavier weights



“Jumping Grace”

For Time:

30* Clean & Jerks (135/95)


*Every 5 Reps – 30 Double Unders


Taking a little inspiration from two of the AZ Fit Com WODs over the past weekend.  So, athlete will perform 5 C&Js, then pick up their rope and do 30 DUs. This repeats every 5 C&Js. The WOD ends after the athlete finishes the 30th C&J and then 30 DUs.


Scaling Options:

Bar weight -> as needed


DUs -> attempts through 45 rope contacts -> 30 penguin jumps


Cool Down:

Heel cord mash – 2 min per side


Roll out T-spine

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