STRENGTH:

#Overhead Squats

Every Minute for 7 minutes, Complete 1 Overhead Squat:

In each, there are (4) pauses, each for a single second.

Pause #1 – 1/4 of the way down (quarter squat)

Pause #2 – Halfway down (parallel)

Pause #3 – Absolute bottom of squat

Pause #4 – Halfway up (parallel)

Set #1 – 40% of 1RM OHS
Set #2 – 45%
Set #3 – 50%
Set #4 – 55%
Sets #5+6+7 – 60%

All repetitions are taken from the rack.

*Scale to Front Squats or Do BeachFit below:

BeachFit will do:

AMRAP 7

10/8 Cal Ski Erg

10 Alternating Lunges (5 per side) w/Plate Overhead (25/15lbs) 

WOD:

#Nancy  (18 Min Cap)

5 Rounds:

400m Run

15 Overhead Squats (95/65)  *Scale to Front Squats or DB Front Squats

In “Nancy”, we are looking for a moderate load on the overhead squat that we are very confident we could complete all five rounds unbroken with. We may break for strategy reasons, so that we can push our runs more, but if we had to, we feel confident we could complete all five sets of 15 unbroken.