Wednesday, April 18

"Nancy" is on the docket today. Simple WOD - run and overhead squat. The time will be made up in the run for this one, so try to keep a consistent split time on your 400s. Unbroken overhead squats will, of course, help, but most of you time is going to come on the runs. Keep that midline in check while running and don't get lazy and overextend your lower back. If that low back gets tired, the overhead squats will suffer. Remember to send that but back first when squatting, you don't want the bar to move forward at all. Stay on the heels and sit back. The bar should move straight up and down. Here's a little overhead squat tutorial to get you started

WOD demo - NSFW music on this one.

Workout for Wednesday, April 18 Warmup Run 400m 3 Rounds 10 Pass Throughs 10 Inchworms 10 Box Step Ups each leg

Skill/Midline 3 Rounds 20 Hollow Rocks 45 sec. Ring L Sit

Nancy 5 Rounds 400 m run 15 Overhead Squats (95/65)