Function
A). Dbl KB OHS – 6 x 3
B). 5 Rounds
10 single arm KB OHS (5L/5R)
10 Dips
2 Lap Run
Perform
A). OHS – 6 x 3 (from squat rack)
B). 5 Rounds
10 OHS (135/95)
10 Dips or 1-3 MU
400 m Run
Compete
A). OHS – 6 x 3 (from rack)
B). 5 Rounds
5 OHS (185/125)
5 MU
400 m Run
A. 115-135-145-155-165-190×3 (185#’s is my old 1RM)
B. Used 115#’s – I wanted to try to get all 5 rounds unbroken on the OHS and it worked!
– used rings for as long as possible for dips, then had to use a band about halfway thru
– did 20 cals on Assault Bike instead of running
– finished at 17:41