JOSIAH
WARM-UP:
Jog the Box 3 min.
1/2 Tabata PVC OH Squat, Shoulder Touches, Step-ups
Dynamic Stretch
STRENGTH:
OH SQUAT
(10)2 On Slant board
5 4 3 4 5
Build weight keep it on.
WOD: CON-FUSION
5 min AMRAP
10 OH Squat 75/45 – 10 Box Jump 24/20 – 10 Roll-ups
Rest 1 min
4 min AMRAP
8 OH Squat 85/55 – 8 Box Jump 24/20 – 8 V-Sits
1 min Rest
3 min AMRAP
6 OH Squat 95/65 – 6 Box Jump 24/20 – 6 Toes Thru Rings
1 min Rest
2 min AMRAP
4 OH Squat 105/75 – 4 Box Jump 24/20 – 4 T2B
1 min REST
1 min. AMRAP
2 OH Squat 115/85 – 2 Box Jump 24/20 – 2 Ring Muscle-up
Score is Total Rounds and Reps.
ICING:
Airplane to 25 and back.
KOT – Nordic 10 Reps