Strength / Skillwork

Overhead Squat
4×3, 4×1
50-60-70-80% @ 3 reps
90-95-100%-PR @ 1 rep
Don’t do 1 rep sets if you are newer or haven’t lifted consistently for 4-6 weeks. Do one more lighter set instead.
If you will be coming tomorrow (Saturday) consider skipping OHS and doing the 2K row instead. Tomorrow’s WOD “Nancy” will involve lots of OHS.

WOD

2K Row for time
Do 2k row only if you are NOT doing the overhead squats for strength.

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21-15-9 reps of:
Ground to Overhead
Cal. Row

Start in heats for Rowers.
Competitor: 105/70#
Athlete: 85/55#
Fit: 55/35#