Caleb during a packed Saturday WOD.
Find your 1 rep max.
Please make sure you take care of any mobility you need to before this. If your overhead squat is sketchy but you can get depth without looking too precarious, you will just practice with lighter loads and work 3-5 reps at at time or you can just do a front squat. BUT if your overhead squat is too sketchy, you will do a front squat instead. In my opinion, the risk vs. reward for pushing yourself for a 1RM overhead squat when your mobility is not up to par just isn’t worth it. Continue to work your mobility OUTSIDE of doing maxes and we’ll talk. Most of you live normal, everyday lives which injuring your shoulder pushing for an overhead squat max would greatly interfere with. Should you do overhead squats? Absolutely! BUT, only if you CAN.
Workout of the Day
600 meter run
80 wall-balls (30/20)
600 meter run
Every time you break either the double-unders or the wall-balls, you must switch and work through the other movement. SO, if I pick my rope up to start my dubs and get 30 reps in before I break, whether intentional or not, I must drop my rope and now switch to doing my wall-balls. Once I break my wall-balls, I will then go back to my double-unders. Once your double-unders are done, you will no longer have a “penalty” for breaking your wall-balls, just get them done! The same goes if you get all of your wall-balls done before your double-unders. If you can’t do double-unders, you will do twice as many single-unders but the same rule applies. This workout is capped at 20 minutes unless you are running.
Post your scores to the Whiteboard.