S/S/S:

Overhead Squat

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Our squat variation for the cycle will be the Overhead Squat.  Keep your core tight throughout, and keep the shoulders activated the whole time!

WOD:

EMOM for 16 Min:

Min 1 – 25′ R-arm Walking OH KB Lunge (53/35)

Min 2 – 15 Goblet Squats (53/35)

Min 3 – 25′ L-arm Walking OH KB Lunge (53/35)

Min 4 – 20 American KB Swings (53/35)

Set up a 25’ area.  Begin at one side of the line and begin lunging with the KB locked out OH in your right hand.  You have a minute to get to the end of the 25’.  IF you make it in less than a minute, rest until the second minute starts.  At the start of the second minute, perform 15 Goblet Squats.  Any time left before that second minute ends is rest.  At the beginning of the third minute, lock out the KB overhead in your left hand, and lunge back to the starting point (25’).  Any time left over in that minute is rest.  At the start of the 4^th minute, perform 20 American (KB locked out OH) Kettlebell Swings.  Any time left until that minute ends is rest.  You’ll go through that cycle a total of 4 times.

Video courtesy of The Active Life.  Quick demo of the walking OH KB Lunge.

Scaling Options:

KB weight -> as needed (or 70/53 for Elite)

Cool Down:

Banded Bully Stretch – 2 min per side

Pigeon Pose – 2 min per side