WOD:

1) Overhead Squat: 5-5-3-2-2-1-1-1

Use these 8 sets as an opportunity to build up to and establish a current 1RM Overhead Squat. Make sure your beginning sets of 5-5-3 should still be reasonably heavy sets, don’t go super light on them. Rest approximately 2 minutes between sets. Focus on keeping everything tight the entire time from taking the bar out of the rack to standing up the last inch of the squat.

httpv://www.youtube.com/watch?v=tcfj2E2vgLI

2) “Nancy”- 5 rounds AQAP:

400m Run

15 Overhead Squats 95/65

Extra Work:

3) Stiff Leg Deadlift: 3 x 15

If you have never done these make sure you go light, these will light up your hamstrings. For many of you the barbell alone will be enough weight. Rest 90 seconds between sets.

4) GHD Sit-ups: 50 For Time

If you have never done these before do not go full range of motion. Substitution if you aren’t ready for this is Abmat Sit-ups

For results post weight of each set of Overhead Squats and time to complete “Nancy” along with any scaling used. If you did Extra Work post weights for Stiff Leg Deadlifts, and time to complete 50 GHD Sit-ups.

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