Warm up

Dynamic mobility 2 OHS

Complete as many reps as possible in 20 minutes of:
Run 400 meters
Max rep body-weight overhead squats

Scaling this WOD:
Run pace should be fast but sustainable. O​verhead squat​ weight should allow for at least 5 reps each round.

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Beginner:

Complete as many reps as possible in 20 minutes of:
Run 400 meters
Max rep overhead squats

Warm up the overhead squat​ starting with PVC and gradually increasing the load to working weight. Use a load that will allow ~1​0 reps per round with excellent technique. As you fatigue, do not decrease the load, instead, decrease reps and/ or increase rest time prior starting each overhead squat set.