5-3-3-1-1-1 Overhead Squat

February 7, 2012

Beginner

Intermediate

Advanced

(5)  Roll Out

Side Roll

Side Roll

Side Roll

(10) Warm Up

Run 400m

2x

15 Ring Rows

15 Wall Squats

15 Stink Bug Walks

15 Supermen

Run 400m

2x

15 Pull Ups

15 Wall Squats

15 PLanch Walkouts

15 Hip Ext

Run 400m

2x

15 Pull Ups

15 Wall Squats

15 Wall Walks

15 Hip Ext

(5) Mobility

Angry Overhead

Angry Overhead

Angry Overhead

(10) Skill

Overhead Squat

Overhead Squat

Overhead Squat

(30) WOD

Overhead Squat 3×10

Rest

1 Mile Run

5-3-3-1-1-1

Overhead Squat

5-3-3-1-1-1

Overhead Squat

(NA) Cool Down