Warmup:

2 Rounds:

10 Cal Bike

5 single arm DB deadlifts per side

5 L-arm DB Snatch

25’ DB OH walk (left side)

5 R-arm DB Snatch

25’ DB OH walk (right side)

10 PVC Pass thrus

S/S/S:

5-5-3-3-2-2:

Overhead Squat

Increase weight ea set

Video courtesy of CrossFit HQ. Take the first part of today and wake up the OH position with some good, heavy Overhead Squats.  Not so much looking to max, but getting in some heavy sets.

WOD:

16 Min AMRAP:

30/21 Cal Echo Bike

50’ Single-Arm OH Walking Lunge (50/35)

*Switch arms at 25’

Video courtesy of Functional Bodybuilding.

Not going to lie, the chances that both your legs and arms will burn so bad you won’t know which is burning worse are pretty good.  Best advice I can give is in the OH walking lunge, really activate that shoulder area like you did in the OHS earlier.  Really get that arm pit to face forward.

Scaling Options:

If no bike available ->42/30 Cal Row

DB weight -> 35/25 -> as needed

Cool Down:

Oly Wall Stretch – 2 min

Banded OH stretch – 2 min per side