Warm-up
3 rounds with light KB’s:
Farmer carry – down & back length of gym
Waiter carry – down & back length of gym (switch arms 1/2 way)
10 Russian KBS
10 goblet squats
5 inchworms with down & up dogs
Mobility
:30 x 3 WB shoulder stretch
10 sitting shoulder wall slides
10 squat therapies
Strength
Overhead Squat (work up to a 3RM)
Refer to 12/11
WOD
“OH Tester”
5 rounds
12 OHS (95/65#)
8 OtB burpees
Rest 1:30
*the rounds must be UB!
Extra Credit
20 TGU’s total w/medium weight
