Warm up

Run 800m, Stretch and mobilise

OH Squat tekkers (PVC)

WOD

OH Squat 1-1-1-1-1

rest 5 mins

21-15-9 reps for time:

• OH Squat @ 30kg/42.5kg
• Ball Slams

Be inspired by watching one of the original CrossFit chicks Nicole take on a PRO MMA fighter “Glover” in a 95lb/42.5kg OH Squat face off!!  Her form is flawless, note how she drives her knees out, keep her chest high and most importantly has active shoulders (armpits facing forward and not down).