WOD:

1) 5 rounds – 4 minute AMRAP – 1 minute Rest:

15 Air Squat

12 Shoulder-to-Overhead 65/45

9 D-Ball Over Shoulder 65/45

Each 4 minute block start over at Air Squat rep number 1. Don’t game these for consistent output. Get after each round, and score each 4 minute block individually.

Extra Work:

2) Superman/Hollow Bar Kips: 10 minutes Practice

Work on you positioning and grip strength hanging on the bar.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE