WOD, Jan 6th

Austin Overhead Squat

WARM UP (8 MIN):
200m Run or Row
Walking Lunges
Toes Touches
Russian Kicks
10 Deep Squats (Holding onto rack)
10 Iron Cross
10 Scorpions
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC OHS
5 Light KB Deadlifts
5 Light KB SDHP
5 Russian KB Swings

STRENGTH WORK
HATCH SQUAT – WEEK 9 DAY 1 (35 MIN):
Back Squats
1 set x 5 rep @ 60%
1 set x 3 rep @ 70%
1 set x 2 rep @ 80%
1 set x 2 rep @ 90%
1 set x 1 rep @ 95%
Front Squats
1 set x 5 rep @ 65%
1 set x 4 rep @ 75%
1 set x 4 rep @ 80%
1 set x 4 rep @ 85%

WOD
9 MIN AMRAP:
12 Sit-ups
9 Russian KB Swings, #53/35
6 SDHP, #95/65
3 OHS, #95/65
(Score = Total Rds + Reps)

WOD DETAILS
*Athletes will complete the WOD for total rds + reps
*SDHP: Barbell Sumo Deadlift High Pull
*OHS should be unbroken
WOD VARIATIONS:
RX+:
*T2B
*Barbell: #115/80
Scaled:
OHS = Front Squat
Baby Bumpers:
*Sit-ups = Slam balls

EXTRA
Accessory Work
“GUTS”
5 RDS (NFT):
20 Russian Plate Twists
1 Min Plank
Brute Ball Carry (Down + Back)