December 18th

We had a solid group this morning at Rogue. The first test was to find a 3 rep max overhead squat against a 12 minute time cap. Awesome effort from everyone and great job on all the new PR’s! The workout called for a balance in skill and endurance. The hand release pushups and overhead walking lunges proved to be the toughest battle at the end of this interval workout.

SKILL
12 minutes
Find 3-Rep Max OverHead Squat

Brian “Juice” Weaver- 205 PR
Joe Mitton- 175 PR
Josh P.- 165 PR
Erica Drennen- 95 PR
(sorry if I missed any other PR’s)

WOD

2:00 min- Double Unders
2:00 min- Pistols (alternate legs)
1:00 min- Double Unders
1:00 min- Pistols
2:00 min- Weighted Squats (45/25) *hold plate in front against chest/stomach
2:00 min- Turkish Sit ups (30/20 dumbbell)
1:00 min- Wtd. Squats
1:00 min- Turkish Sit ups
2:00 min- Hand Release Push-ups
2:00 min- Overhead Walking Lunge (45/25)
1:00 min- HR Push-ups
1:00 min- OH walking lunge

*complete max reps
**no rest between any movements