Skill Work:
5 sets:
1 squat snatch
2 overhead squats
BENCHMARK WOD: NANCY
5 rounds for time:
400-m run
15 overhead squats (65/95 lb)
Intended Stimulus: 10-18 Minutes
Intermediate:
5 rounds for time:
400-m run
15 overhead squats (55/75 lb)
Beginner:
5 rounds for time:
200-m run
10 overhead squats (35/45 lb)
Home Workout:
5 rounds for time:
400-meter run
8 single-arm dumbbell overhead squats, left (35/50 lb)
8 single-arm dumbbell overhead squats, right
Movement scaling options:
Run: Distance, substitutions
overhead squats: Load, reps, front squats, overhead lunges
Cool down:
Accumulate:
1:00 banded shoulder stretch/arm