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WOD for Monday 012312 — Click Here For Today’s Schedule
Overhead Squats
5-5-5-3-3-3
–Rest–
For Time:
50 shoulders to overhead (135/95)
The bar starts on the ground.
Anytime you put the bar down, do 6 Pullups

Post Overhead Squat Loads and Workout Time to Comments
For the strength segment, perform sets of Overhead Squats, taking the bar from the rack, working up to the heaviest set of three you can handle for the day.

For the conditioning workout, once the bar leaves the ground you must do 6 pullups anytime you drop it below your shoulders.  You can press, push press, push jerk, or split jerk to go from shoulders to overhead.

ENDURANCE WORKOUT tonight with 6pm!
In partners: 12 minute AMRAP. Divide the work however you choose between the partners. You have one rower and one abmat. Row as many meters and do as many hand release burpees over the abmat as possible.

Chyna Cho demos this workout
[vimeo]http://vimeo.com/34824003[/vimeo]