20 Single Arm DB Overhead Squats (10 per side) (35/25)
15 Box Jumps
Here’s a treat! We have been working the rower as our skill of the week, so this will be another bit of direct application of the rower to the WOD. Row then grab a DB in one hand and extend it overhead in a locked out, fully active shoulder position. You may wish to extend the other arm out in front of you as a counter balance. Get a solid squat position and use your good “ass back and down” form. Keep the weight solidly on the rear of the feet. You may turn or shift a tad to one side as you drive up, just make sure you keep the heels down. Do 10 reps on one side, then switch arms and do the other side. The Alley Cat will go over the OH DB Squat with everyone to make sure they are dialed in prior to the WOD.
Then do some box jumps and go again! I want to keep the intensity high, so adjust accordingly with either weight or the rounds. I would like you to aim Stretching out is a requirement after this WOD (and pretty much every WOD), so grab a band and/or a roller and hit the deck to work out the hips, quads, glutes, hams and other stiff spots with some static and PNF stretches.