Friday 3 August

Overhead squat

WOD:

 “Nancy”
5 rounds for time of:
400m run
15 Overhead squats @ 95/65

Post time to comments.

Compare to 25Aug11 at CFI.

SCALES:

Gold

5 rounds for time of:
400m run
15 OHS @ 85/55

Silver

4 rounds for time of:
400m run
15 OHS @ 75/45

Bronze

4 rounds for time of:
400m run
10 OHS scaled as needed

WARMUP:

500m row

5 min AMRAP:
5 Pipe swings
5 Pass throughs
5 PVC overhead squats
10 Jumping lunges (5 each leg)

MOBILITY OR SKILL WORK:

Skill Work

Handstand and handstand walks

%d