Squat/S2OH/Box Jumps

Oct 27, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10 PVC Passes

5 Double Push-up Inchworms

15 Banded Ext. Rotations w/ Press

10 GHD Hip Extensions

15 Wall Squats

0:30 Hanging Hollow Hold

0:30 Side Plank / side

10 Shoulder to Overhead (45/35)

10 Back Squats (45/35)

Metcon (No Measure)

Tabata Hollow Hold
8 sets of 0:20 of holding a hollow followed by 0:10 rest.

Metcon

Metcon (Time)

Partner WOD

2 person teams, partner A performs 1 full round, then partner B performs 1 full round.

8 Rounds (4 each) of:

12 Shoulder to Overhead (135/95)

12 Back Squat (135/95)

12 Box Jumps (24/20)
The S2OH is the harder movement here, so scale the barbell so that you can perform 12 reps unbroken for most of these rounds. In order to save space and equipment, partner with someone who is using the same weight/box height.