Level 1

Four rounds for time:

Run 400m

10 Overhead Squat

Level 2

Five rounds for time:

Run 400m

15 Overhead Squat

Level 3

Five rounds for time:

Run 400m

15 Overhead Squat 75/53#

Level 4 Rx

“Nancy”

Five rounds for time:

Run 400m

15 Overhead Squat 95/75#

Motivation

Strength

10 Deadlift EMOM for 5 minutes

Strategy

Notice there is no weight prescribed for Level 1 or Level 2.  Overhead Squats are very limiting for most people because of mobility.  Even if you just use a PVC pipe, I would like you to attempt overhead squats.  You should do a weight you know you can do all the repetitions without breaking them up.  Be consistent on the runs and focus on your technique for the OHS.  Today will be a great day.

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