Warmup:
400 meter run / 500 meter row
3 x 30 second plank / 30 sec squat sit
PVC pass thought
Learn:
Overhead squat (OHS)
Pull-up
WOD:
21-15-9
Overhead Squats (95/65 lbs)
Pull Ups
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Technique Videos
Overhead squat video posted by CrossFit Boston. Another great video on how to work OHS progressions from CrossFit Ireland, and they have cool accents.
Video by North State CrossFit showing the strict, kipping, and butterfly pull-up.
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