Strength:
Overhead Squat, 8-8-8-8-8
Use the heaviest weight you can for each set. Rest as needed between sets.
WOD:
For reps:
Tabata Wall Ball, 20/16 lbs, 10/9 ft
Tabata Push-up
Tabata AbMat Sit-up
Tabata Double Under
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
Post loads and reps to beyond the whiteboard.
