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STRENGTH

Pausing OHS :10 (10 E2MOM x 1)

1 Pausing Overhead Squat

Pause 10 Seconds in Bottom

Pausing OHS :10 (10 E2MOM x 1)

1 Pausing Overhead Squat

Pause 10 Seconds in Bottom

Pausing OHS :10 (10 E2MOM x 1)

1 Pausing Overhead Squat

Pause 10 Seconds in Bottom

Pausing OHS :10 (10 E2MOM x 1)

1 Pausing Overhead Squat

Pause 10 Seconds in Bottom

Pausing OHS :10 (10 E2MOM x 1)

1 Pausing Overhead Squat

Pause 10 Seconds in Bottom

WOD

“Grimace” (Time)

“Grimace”

21-15-9:

Overhead Squats

Toes to Bar

Directly Into…

15-12-9

Thrusters

Pull Ups

20 min Time Cap

RX+-95/65#, Chest to Bar on 2nd

RX-95/65#

50-59-75/55#, Jumping Pull Ups, Hanging Knee Raises

60+-65/45#, RIng Rows, Sit ups

Basics-15-12-9/9-6-3 PVC/BB

SIt Ups, Ring Rows
DESCRIPTION

The first part of today’s workout will prime our positioning for the overhead squat

With a 10 second pause in the bottom, the goal is good mechanics over weight lifted

In the second part, we’ll complete all the overhead squats and toes to bar before immediately transitioning to the thrusters and chest to bar pull-ups

There is no rest between these two couplets

Your score is the total time it takes to complete both parts

We expect “Grimace” to take around 12-20 minutes to complete

BARBELL

Choose lighter loads that allow you to complete 25+ reps unbroken when fresh

If overhead squats are more challenging for you, it’s ok to use a different weight than the thruster or do back squats

GYMNASTICS

If you have 15+ unbroken reps at each movement , complete this as written

If you’re not there yet, consider reducing reps or modifying these stations

Athletes with no goals of competing can sub the chest to bar pull-ups for chin over bar

AFTER PARTY

Strength Stamina DL BP (No Measure)

Strength Stamina

5 Rounds Not For Time:

5 Deadlifts (75%)

5 Bench Press (75%)