The WOD's
WOD: Saturday
WOD: Friday
WOD: Thursday
WOD: Wednesday
WOD: Tuesday
WOD: Monday
A. Pause Overhead Squat + Overhead Squat
*Pause for 10 seconds in the first rep.
*Build in weight across 5-7 sets.
Notes: The goal here is to develop strength in position. Develop a strong overhead squat and you’ve superseded the mobility requirements for almost every other squat based movement in CrossFit.
B. 30-20-10 reps for time of:
DB Squat Snatch 15/10kg
Burpees (over the DB)
Notes: As above, this workout will reward athletes with good mobility and hopefully encourage those who don’t to work their weaknesses.