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November 29, 2015


For Time
800M Run
35 Overhead Squats 95/65 lb
400M Run
25 Overhead Squats 95/65 lb
200M Run
15 Overhead Squats 95/65 lb

Workout notes: This workout includes the difficult overhead squat.  We have an equal number of reps to the classic benchmark “Nancy” but with less total running and done in 3 rounds. We start with the largest rounds and drop each set size so the goal is to keep moving and consistent pace as you become fatigued. Spend some time working on the overhead  squat and try to use a suitable load that lets you achieve full range of motion with appropriate mechanics. If the overhead squat isn’t happening today substitute with front squats and spend some extra time working on finding the mobility issue that’s keeping you from performing the movement.

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