Main – WOD
Bring long socks!
Receiving bar after OHS (No Measure)
5 x 3 of push pressing barbell from behind neck and receiving it back on shoulders (if able to complete all 3 reps with good form you may increase the weight for this drill)
Rope Climb (5 x 1 )
Overhead Squat (7 x 1 )
For new member or for members that are not comfortable with OHS then they will be finding a moderately challenging set of 5.