Strength – 15 minutes to work on OHS from the rack – 3 warm-up sets and then 5 working sets 5-5-5-5-5 – if this is a problematic lift for you stay at the same reasonable (maintain good form) weight throughout, otherwise you can increase as you go finishing with a heavy 5
WOD
5 RFT
1 – Rope Climb or 3 x HoH
20 – Ab mat sit-up
1 – Rope Climb
12 – Power Snatch – 115/75#
20 min cap
WOD…Oct 6th…OHS!
