WOD – Friday 3/9

Sign into Wodify and spend 2 minutes in Z1
Then, 3 rounds w/PVC
10 dislocates
10 OHS (w/pause in the hole)
5 kips swings + 5 strict pull-ups or ring rows

Prep for the OHS – ankles, hips and shoulders

OHS – build up to a 3RM for the day
We are going to use a percentage of the strength in the workout. So keep that in mind. In order for you to reach the right stimulus in the WOD, your OHS should be pushed as close to a 3RM as possible.

3 rounds
40 wall balls (20/14#)
30 box jump overs (24/20″)
20/16 cals AB
10 OHS
*use 75% of 3RM or 70% of your 1RM
Thinking between 185/125# to 135/95#. Heavy enough where even the strong might think about breaking it up. All the other movements should be pretty fluid. Moving through at a pretty good pace. The OHS is meant to slow the pace a little bit.

Accessory Work
3 rounds
20 GHD sit-ups
15 GHD back extensions
10e wood chops

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