Strength / Skill
Spend 10 minutes working on your Overhead Squat (mobility, technique, weight, etc.)
WOD
Level 1
5 rounds for time:
- Run 200 m
- Overhead Squat (45/35#) x 10
*Consider subbing Front Squats or Overhead Lunge if necessary
Level 2
“Nancy”
5 rounds for time:
- Run 400 m
- Overhead Squat (95/65#) x 15
*If rowing, do 500m
CASH OUT
50x Toes to Bar
*Every time you break perform 10-15x push-ups. Scale toe to bar as needed (i.e. v-ups, hanging knee tucks, abmat sit-ups, etc.) – can be kipping.
This is the last week of benchmark workouts!
Other Things Coming Up:
- February 19, 1230PM: Porkapolooza!!
- February 23, 8PM: Open WOD 17.1 Announcement
22:17rx (old lady hip held out on the run but feeling it now! first time running since Sept!)
17:01
13:54 rx
@ home on flat 400 😉
cheater 🙂
13:53…this one hurt so good. Haha
17:26 rx
16:31
15:45
Level 1
17:57
18:49 @ 45#
15: 44 Rx
17:14
W/ 55#