SS: 1×5, 1×4, 1×3, 1×2, 2×1 Overhead Squat- Increase weight each set
WOD: “30 Minute AMRAP”
30 Burpee Step ups 20″ for all
40 OHS 45/35
50 Double Unders
*This is a LONG WOD. Make sure athletes approach it as a “training 10K” rather than a “1 Mile Run for PR”. This means athletes should move slow and deliberately, trying to move steadily through the work without ever coming close to a redline, or stopping to rest for several minutes. Continuous, Low intensity effort.