Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Overhead Squat Triples
Warm-up Sets & Reps building to a starting weight.
Approach lifting sets as a targeted primer for the “Nancy” Benchmark WOD that follows or choose climb weight across sets as able.
Every 2:30 x 5 Rounds Total
Overhead Squat x 3-3-3-3-3
*From the deck or the rack; Metcon weights come from the deck… choose wisely, Ninjas.
Post scores to comments.
“Nancy”
5 Rounds for time of
Run 400m
15 x Overhead Squats (95/65lbs)
Notes: Scaling, time cap, points of performance will be covered during the whiteboard brief. This is a Benchmark WOD, reference scores from 07.08.2022 linked HERE.
Post scores to comments.
