WOD

CrossFit Happy Valley, CrossFit Tigard PAW – CrossFit

Warm-up

GROUP: Overhead Squat and Jerk Warmup (No Measure)

PVC Passthroughs and Overview

6 Mins:

6 Plate Ground to Overhead

6 Plate OH Lunges

6 Plate Russian Twists (R+L = 1)

6 Prone Snow Angels

Strength

16 Mins

Overhead Squat

1-1-1-1-1-1-1-1

Overhead Squat (todays best single)

Metcon

Paperboy (4 Rounds for reps)

4 Rounds

2 Mins:

15/12 Cal Airbike

Max Reps OHS in remaining time (95/65)

—2 mins rest—

Score: Reps for OHS for EACH round.
Logistics: partner up. P1 starts on 1st interval, P2 starts on second.

Supplementals (Extra Credit)

Bias Work

STRENGTH

A. Warm-up

3:00 Ski or Row

2 – 3 Rounds

2/2 TGU

5/5 Single arm ring rows

3 As high as possible box jumps

B. EMOM x 9 MINUTES

3 Push Presses (light to moderate)

– Rest as needed

C. Every :30 x 20 Sets

1 – 2 Def Strict HSPU

D. AMRAP x 5 MINUTES

10 Push – ups

7 TTB

CONDITIONING

3 SETS

10:00 Run (EZ)

-Rest 2:00-