WOD-
Week 7 of lifting program:
Every 2:00 x 10
1 Behind the neck push press heavier than the weight used on 11/17.
*Hold the bar overhead for :05 – :10 on each lift
Rest ~ 4:00 then,
Every 2:00 x 10 sets
2 Tempo overhead squats @ ~ 80% of 1 rep max overhead squat
*Use a :03 down tempo and :03 pause in the bottom
After party:
3:00 – 5:00 easy bike or row
2:00 of slow and controlled overhead squats with a PVC
Accumulate 2:00 in a dead hang from the pull up bar
