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Strength / Skillwork

OVERHEAD Progressions!
2×10, OH Plate Lunge
2×10, OH DB Lunges
2×10, OH KB Lunges
3×5 (per side) 1-arm OHS DB/KB
2×5, Slow PVC OHS
2×5, Slow BB only OHS
Short Rests

WOD

FGB-style, 3 rounds of 1:00 intervals

• T2B
• Ball Slams
• Weighted Step-ups
• Indian Sit-up
• Russian KBS
• Rest!

Athlete: 30/20# SB, carry 40/30# on step-ups with ANY equipment, 55/35# KB
Fit: Leg Lift, 20/15# SB, No weight on step-ups, Sit-ups, 30/20# KB

Examples for step-up weight: Men’s Rx could be (2) 20# DB/KB, (1) 40# KB, (4) 10# plates, (2) 20# MB