STRENGTH:
6 Sets of 2 Pausing Overhead Squats *Scale to Front Squats if needed or do BeachFit
Set #1 – 2 Reps @ 50% of 1RM
Set #2 – 2 Reps @ 55% of 1RM
Set #3 – 2 Reps @ 60% of 1RM
Set #4 – 2 Reps @ 65% of 1RM
Set #5 – 2 Reps @ 70% of 1RM
Set #6 – 2 Reps @ 75% of 1RM
*BeachFit will do:
AMRAP 10
10 Cal Row
10 Plate Ground to Overhead with Plate
5 Burpees
WOD:
#Nancy
5 Rounds for Time:
400m Run
15 Overhead Squats (95/65) *Scale to lighter load Overhead Squat or Front Squats
CASHOUT:
#front rack kb carry
3 sets of 100m
Rest as needed. Choose load