Strength:
Every Minute For 12:00
Odd:10 Single Arm Dumbbell Overhead Squats (5 Each Side)
Even: :30 Max Rep Ring Rows
WOD:
8:00 Get As Far As You Can…
3 Deadlifts
3 Bar Over Burpees
6 Deadlifts
6 Bar Over Burpees
9 Deadlifts
9 Bar Over Burpees
Follow Pattern Until Time Expires
Purpose of the Workout:
The purpose of today’s workout is to introduce a different style of overhead squat in the form of a single arm overhead squat. In addition to this movement building stability in that overhead position throughout the squat, this will really expose any mobility/ flexibility constraints we may have that can be masked during the barbell variation.
Our WOD today is an 8:00 couplet of deadlifts and bar over burpees. The goal here is to accumulate as many reps as possible in the relatively short 8:00. We only have one round of this so go out hard and hang on until time expires!