S/S/S:

12 Min to work up to a heavy Overhead Squat

Video courtesy of CrossFIt HQ.  Some quick tips to a successful OHS. Our goal in these 12 min is not necessarily to hit a 1RM, but rather get you comfortable under a heavy OH load.  This way, the weight you use in the WOD will feel lighter in relation.

WOD:

“Nancy”

5 Rounds:

400 Meter Run

15 Overhead Squats (95/65)

Compare to 20180517

Good time to re-test one heck of a CrossFit Benchmark.  “Nancy” can get spicy.  Try to maintain a good pace on your run, and if you are able to go unbroken on your OHS, do so.  Otherwise, break it up into manageable chunks, and take minimal rest between chunks.

Scaling Options:

Bar weight -> 75/55 -> as needed

Run –> 500M Row

Cool Down:

Banded Bully stretch – 2 min per side

Childs Pose – 2 min