WOD Monday 9/9/19

Posted on Posted in WOD

Lifting:

1RM Overhead Squat

WOD:

“Hot Mess”

2 rounds for time of:
25 Overhead Squats, 115/80 lbs
35/25 Assault Bike Calories

GENERAL
The big focus of each part today is the overhead squat
The bar will come from the rack in the strength piece and from the floor during “Hot Mess”
“Hot Mess” is designed to take under 10 minutes to complete
OVERHEAD SQUATS
Choose a weight on the barbell in “Hot Mess” that you could complete the 25 reps unbroken in the first round if you absolutely had to
Within the workout, this should be a weight that can be completed within 3 sets
ASSAULT BIKE
If unable to Assault Bike, complete one of the following:
Equal Calorie Bike Erg, Echo Bike, or Row