Wow! What a great weekend of work by everyone. The SHRED crowd put in great work Sunday. Everybody on Saturday battled a tough one too! Great work everyone.

The programming has been tough and we have a good one for Monday. Come on in and get your OHS work in.

For Part B, let’s stay with a manageable weight and hit our tempos.

Part A

10 Minutes of:

10/8 Cal Assault Bike

4 per side DB OHS

4 PVC Shoulder Dislocates

Part B

Overhead Squat


2 second negative, 2 in the hole. Let’s get comfortable with these postions!


Part C

4 Rounds

500 Meter Row

10 Overhead Squats 95/65

15 Russian KB Swings 70/53

Performance: 75/55, 53/44

Fitness: 55/35, 35/26