A. Skill:
Tabata Single Arm OHS
8 rounds, alternate arms each round
B. MWOD:
Crossover Activation Incline Plus, 8 reps (2 sec hold at end range)
Crossover Activation Victory, 8 reps (2 sec hold at end range)
*Squat therapy (15 reps, facing the wall, arms overhead, as close to the wall as possible)
C. WOD:
For time:
100 burpees
*After every 10 burpees, 3 Single Arm OHS on each arm
D. Post-WOD Recovery:
Crossover Recovery Incline Plus, 10 reps (6 sec negative)
Crossover Recovery Victory, 10 reps (6 sec negative)
*Quad smash
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