4 rounds
run 200 m
5 Overhead squats with pvc pipe
5 snatch balance with bar or pvc
10 pass throughs

Take time working on your overhead squat for this longer wod. If you feel like it’s more beneficial for you to do front squats rather than overhead squats switch the wod to front squats.

AMRAP 4 Minutes
Run 400m
Max Rep OH Squat 185/130lbs

Rest 3:00
AMRAP 4 Minutes
Run 400m
Max Rep OH Squat 155/105lbs

Rest 3:00
AMRAP 4 Minutes
Run 400m
Max Rep OH Squat 135/95lbs

Rest 3:00

AMRAP 4 Minutes
Run 400m
Max Rep OH Squat 95/65lbs

*60 reps and higher would be a score to shoot for

Scaling

• Run: Should not exceed 2:30 for anyone but should be sub 2 for most, otherwise scale the distance.
•  Machine subs: 500m Row/Ski

Overhead Squats: Each set should get lighter and allow for more reps, with the first bar being pretty challenging