Overhead Squats
3-3-3-3-3
Ascending load
– 3 sec pause in the bottom of each rep
then
For time:
20-18-16-14-12-10
Wallball 20/14# , 10’/9′
Calorie Row
How not to spot someone:
There is a very important lesson to be learned here. Most importantly, don’t be an idiot like I was. If you are going to spot someone, stay close from the first rep and make sure the lifter knows you are behind them. Don’t step in unnanounced on the last rep. This could have ended much worse!