WOD:
Overhead squat
5-3-3-3-1-1-1-1-1
*25 min cutoff
SCALES:
Gold
No scales
Silver
No scales
Bronze
Front Squat
5-5-5-5-5
WARMUP:
Row 500m
-then-
3 min AMRAP:
5 Wall squats (with arms over head)
4 Cossack Lunges
10 Passes on the foam roller (working upper back with arms overhead)
SKILL WORK OR SQUAT CYCLE