Warm Up

500m Row

2 Rds

15 Pass Throughs

15 Ovhd Squats

15 Back Extensions

15 Pushups

WOD

3 Rds for time

400m Run

30 Ovhd Squats (#75/45)

21 Pullups

Post WOD time

Results

• 15:12, using sissy bar (20#)

At one point during the OHS, I tweaked my shoulder because I brought it ever-so-slightly too far behind me. But I made it through the rest of the wod without pain. Progress is good.... but OHS still suck.  :P  After I RX a muscle-up my next goal will be butterly pull-ups. I think those would save me some time during wods.

kipping PUs

Me & T working the OHSs