9-16-13

Strength 
Overhead Squats (OHS)
4 sets of 10, increasing weight
(For the advance folks, try to load the bar up to your body weight by the last set)
If you are new to OHS, use the PVC pipe, and focus on your form. Try to make your way up to the bar.


WOD
Four Rounds
20 Burpies
20 KB Swings 1.5pd (American Style)
20 Pull-Ups
Rest 90 Seconds

Make each round an all out sprint, try to do all movements unbroken. Record each time.

Scaled WOD
Four Rounds
10 Burpies
10 KB Swings 1pd
10 Pull-Ups (Use bands to assist as necessary)
Rest 90 Seconds