OVERHEAD SQUAT

A) Strength:

1) Overhead Squat 

- 20:00 to find 3RM. Resting 2:00 between heavier sets.
- 6-7 sets progressively adding weight each set.
- Beginners: Perform sets of 5 adding weight if form permits.

2) Warm-up Deadlifts and Wall Ball Shots 

B) WOD:

"Dead Ball V2"

AMRAP 10:

10 Deadlifts (Rx = 225/155, S = 185/125, 155/105, 135/95)
20 Wall Ball Shots (20/14)


*Compare to 10/30/17

C) Extra Credit:

3 Rounds of:

30 Banded Leg Curls each
15 Half-Kneeling Banded Rotations each.
12 KB Hammer Curls 

*Rest as needed between sets.