11.11.18

Warmup/Mobility

1 min of PVC Overhead Squats
1 min Spiderman L
1 Min of PVC Overhead Squats
1 Min of Spiderman R
1 Min of Easy Squat Thrusts
1 Min Pigeon L
1 Min of Easy Squat Thrusts
1 Min Pigeon R
1 Min of Alternating Step Ups
1 Min Couch Stretch L
1 Min of Alternating Step Ups
1 Min Couch Stretch R
Then right into:
2-3 min of Dynamic Joint Mobility

Skill

Review of the Overhead Squat

Metcon

Benchmark WOD – “Nancy”
5 rounds for time – 30 min cap
400m run*
15 overhead squats
P – 95/65
L – 65/45
F – 4 rounds with 10 OH squats at 45/35
(you may sub out the run for a 1k bike or 500m row/ski)
This workout is meant to be light and fast so choose your appropriate level accordingly