WARM UP – MOBILITY
Big dynamic joint warm-up and stretch (overhead / thoracic / hip openers)
Dowel dislocates, overhead squats and power snatch review.
WOD A
8-10 min to build to a moderate – heavy (but not max) set of:
1 Power Snatch + 3 Overhead squats
Partner up on a barbell if possible, treat this as an extended warm-up and primer for WOD B
1 POWER SNATCH + 3 OVERHEAD SQUATS
WOD B
FREEDOM SAUCE
Complete the 4 rounds for total calories rowed:
3 min AMRAP:
21 Overhead Squats (95/65lb)
21 Over-the-Erg Burpees
Max Calorie Row
– Rest 3 min –
—
3 min AMRAP:
18 Overhead Squats (115/80lb)
18 Over-the-Erg Burpees
Max Calorie Row
– Rest 3 min –
—
3 min AMRAP:
15 Overhead Squats (135/95lb)
15 Over-the-Erg Burpees
Max Calorie Row
– Rest 3 min –
—
3 min AMRAP:
12 Overhead Squats (155/105lb)
12 Over-the-Erg Burpees
Max Calorie Row
—
(Workout courtesy of CompTrain)
Partner up on a rower and barbell and alternating full 3 min intervals (8 x 3 mins, 24 min total)
Resting partner must change weights before their OHS set while working partner is completing their burpees or row.
(Last completed: Jan 15th, 2022)
ACCESSORY
Cool down, Roll, Stretch, Mobilize
and/or work on a weakness
