WOD
Warm-up
Overhead Squat (Weight)
Work off the rig and build to a heavy single
Rep Scheme to follow
5,5,4,3,1,1,1,1
Rep Scheme to follow
5,5,4,3,1,1,1,1
Focus on shoulder lockout and slowly descending… its not a race!
Met Con Mbah Xfit (Time)
AMRAP 12mins
20 wall balls
12 Front Rack DBL DB lunges (15/22.5kg)
20 wall balls
12 Front Rack DBL DB lunges (15/22.5kg)
into
PVC pipe
3Rds
5 Pause OHS Squat
5 OHS
5 behind neck press