Posted on

November 9, 2013

WOD

“Nancy”

5 rounds for time of 

400M Run
15 Overhead Squats 95/65lbs

Off Ramp WOD

5 rounds for time of 

400M Run
15 Air Squats(To Target) or Overhead Squats with PVC

First master the bodyweight squat. If you’re moving well then work on the mechanics of the Overhead Squat with PVC.  If your form is solid, you are ready to load the movement.