Wednesday, March 14th

A.

STRENGTH:

Overhead Squat Take 15-20 Minutes to Build to a Heavy Set of 10 for the Day

B.

METCON:

18 Minute AMRAP: 15 Burpees 12 Dumbbell Overhead Squats (6/side) (50/35) 9 Chest to Bar Pull-Ups

6 Alternating Pistol Squats

Longer AMRAP chipper today. In order to hit the desired stimulus of constant movement for 18 minutes, weight on the dumbbell should be something that athletes are capable of completing in 1-2 sets each round. Also looking to pick a variation for chest to bar pull-ups and pistols that athletes can find a consistent rhythm with, again completing in a maximum of 2 rounds. Looking to move for the majority of the time domain today. This workout really starts to set in just past the 10 minute mark.

**Don't have pistol squats or even know what the heck that is? Check out the video below for some scaled options for the WOD today.