MOBILITY: The Kettlebell Armbar (EVERYONE begins unweighted first!), then spend a few minutes practicing.
STRENGTH: Overhead Squat, complete 5 sets of 5.
- worked up to 45 lb max for 5…these actually started feeling better as I went up in weight – hadn’t worked on OH squats ever until this day.
With a partner, AMRAP in 5 minutes: Partner 1 ascends the stairs (back stairs only) 2 times and then completes 15 air squats. During this time, Partner 2 rests. As soon as Partner 1 is finished, Partner 2 moves on to the same. Partner 1 rests until Partner 2 returns, and so on and so forth until 5 minutes is up. *This is a SPRINT! Make sure you keep it that way! Your score is your total number of rounds. An unfinished round does not count.
- 7 rounds
- worked up to 63 lbs
- skipped this WOD because my trap on my (previously good side) and knee both hurt like hell
I finally called mercy today.