5 rounds for time:
Run 400m
15 Overhead squats (95/65)
Post time to comments.
Coach's Notes.
Compare to 04.26.12. Nice tie-in to the squat challenge work for this week. Mobilize hips, posterior chain, and shoulders beforehand to promote an upright squat position. Full depth on all your reps. Snatch or clean and press/jerk to a good overhead position with active shoulders. Once it's up there try to keep it up there...unbroken OHS is key to a good time.
Jodie and Jake -- see what you get for straying from the path? Do it again! Pure coincidence that Nancy popped up on main site this week also.
Training Videos.
- "WOD 110825 Demo: Nancy" - with Potomac CrossFit. Good running commentary throughout the vid.
- "Rob Orland does Nancy" - HQ vid, focuses on the OHS portion.