Posted: April 5, 2011 in Wod


5×3 OHS – rest as needed


Notes: Let’s take this to a 3rm, but only if you’re feeling good. If it feels heavy then concentrate on OH position and stability. Make sure elbows are turned down and armpits are pushed forward.



Row 1k
10 Stone to Shoulder
50 Jump Squats @ 45lbs
Row 750m
8 Stone to Shoulder
40 Jump Squats @ 45lbs
Row 500m
6 Stone to Shoulder
30 Jump Squats @ 45lbs

For time:



12 minute AMRAP:

3 Rope Climbs 15′
15 Burpees

Notes: WOD should be performed with a 20lb vest.


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