WOD Mon 3-11-13 “Nancy”

WOD Sat 3-9-13
March 8, 2013
WOD Tue 3-12-13
March 11, 2013

WOD Mon 3-11-13 “Nancy”

Is Jamie always smiling?  Or just during overhead squats?

Warmup:
3 rounds
10 PVC Overhead squats
10 pullups
10 PVC Good-mornings
10 dips (ring dips if possible)
 
Movement Review: Overhead Squat
– Spend 10 minutes reviewing OHS and select an appropriate weight for the WOD
 
Benchmark WOD: “Nancy”
5 Rounds for time
15 OHS 95/65
400M Run
 
– Remember to update your benchmark log
 
Post times to comments
 
Cool Down:
Minimum 500M Row, take care of those shoulders – foam roller, LAX ball and partner stretching