Omnis CrossFit Daily WOD, 10/27/2015

Omnis CrossFit – CrossFit

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Paused Overhead Squat (3-3-3-3)

3 sec pause at bottom of an Overhead Squat.
This will be very light weight. Maintain active shoulders during the entire set. If you cannot go below parallel during OHS just hold as deep as you can without letting your arms bend.

Metcon (Time)

3 rounds for time of:

5 Burpees (not bar over)

10 Deadlifts, 225/185 lbs

15 Wall Balls, 20/14 lbs

*10min time cap

*Scale DL weight accordingly. Goal is to do them quickly but with good form. If that is not possible with the RX’d weight then go down in weight.
If you finish after the time cap, add a second for every rep that you did not finish. For example if you finished everything but your last set of Wall Balls, your score will be…10:15.

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