OVHS and Weighted Pull-ups

Today's WOD:

Overhead Squat 5-5-5
  
Weighted Pull-ups 3-3-3
  
Followed by:
Jump Rope 5 minute AMRAP

Warm-up:

  1. Row 3 Minutes
  2. Squat Stretch
  3. Shoulder ROM
  4. Reverse Hyper x10
  5. Hip Extension x10
  6. Warm-up each movement.

MOD:

Overhead Squat
Weighted Pull-up

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Jolly Green 105 / 25 / 401 Singles

Andy 75 / 15 / 350 Singles

Joker 145 / 35 / 97 DU

Patrick 115 / 53 / 68 DU

Catherine 25 / Scaled / 32 DU

Kim Possible 50-50-52 / Scaled / 

Sweet Tea 75-80-85 / Scaled / 140 DU

Sarge 70-70-75 / Scaled / 65 DU

Lily 55-55-60 / Scaled / 501 Singles

Susie Burpees 45 / Scaled / 10 DU

Emory 75-80-85 / Scaled / 120 DU

Mighty Mouse 70-75-80 / 15-15-20 / 

Flex 75-95-95 / 16-24-32kg / 56 DU

Kaveman 135 / 12kg / 60DU

Joey Practice / 14-14-16kg / 380 Singles

Chris C. 95 / 6-6-10kg / 546 Singles

Ox 135 - 135- 155(3) / 24kg / 418 Singles

Zach 165 / bw-bw-4kg / 418 Singles

Jimbo 105 / 24kg / 

Rover 105 / Scaled / 56 DU

Monkey 85-95-100PR / bw / 220 DU

Stoner 135-155-165-170(2) / 24-32-32kg / 210 DU

Abi 85 / 12kg / 192 DU

Rachel 65-75-85-95(1) / bw / 456 Singles

bamf 45-65-75(3) / bw / 85 DU

Lauren H. 35-40-45 / Scaled / 343 Singles

Cornbread 95-115-115 / 20kg / 93 DU

Nikki 55 / Scaled / 420 Singles

JuJu 55-60-60 / bw / 111 DU

Aislinn 75-80-85 / bw / 93 DU

Danny 75-95-105 / 24kg / 200 DU

Nicole 65-70-75 / Scaled / 18 DU

Happy 135 / 24kg / 500 Singles (He's back!)

Speed Racer 65-70-75 / Scaled / 165 DU

Rubberman 135-155-176(2) / 24kg / 169 DU

Carlos 155-165-165 / 32kg / 290 DU

Devin 115 / 16-12-12 / 12 DU

Matt Practice / Scaled / 220 Singles (First WOD!)

Tracy 35-45-55 / 2kg / 300 Singles