Warm Up:
2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
200-m jog
Skill Work:
On a 10:00 clock:
Build to a heavy set of 5 overhead squats
– Take the barbell from the floor.
WOD: 2010 NORCAL SECTIONAL WORKOUT A
Against a 6:00 running clock:
Run 800 m
Max rep overhead squats (75/115 lb)
Intermediate:
Against a 6-minute running clock:
Run 800 m
Max rep overhead squats (55/75 lb)
Beginner:
Against a 6-minute running clock:
Run 800 m
Max rep overhead squats (35/45 lb)
Home Workout:
Against a 6:00 running clock:
Run 800 m
Max rep single-arm DB overhead squats (35/50 lb)
Movement scaling options:
Run: Distance, bike, row
Overhead Squats: Load, overhead lunges, front squat, goblet squat, air squat
Cool down:
Accumulate:
2:00 reach, roll, and lift