STRENGTH (OHS)
In 4-5 sets, build up to a 3RM Overhead Squat
WOD (In Hayes...or where equipment allows)
3 Rounds for time:
20 x Air Squats
3 x Rope Climbs (15'...or touch red mark)
3 x Hayes Laps (about 400m)
20 x Push-ups
REST 3 MIN
*On the 3rd rope climb step on to the shelf and then run three laps, then do push-ups in one of the fitness corners on the South Side (#2 or #3). Walk back down to Hayes during 3 min rest to start next round.
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