Friday – January 2, 2015 (20150102)

[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [tabtext]Strategy[/tabtext] [/tabcontainer] [tabcontent]

[tab]Level 1

Four rounds for time:

Run 400m

10 Overhead Squat
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[tab]Level 2

Five rounds for time:

Run 400m

15 Overhead Squat
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[tab]Level 3

Five rounds for time:

Run 400m

15 Overhead Squat 75/53#
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[tab]Level 4 Rx

“Nancy”

Five rounds for time:

Run 400m

15 Overhead Squat 95/75#
[/tab]

[tab]Motivation

[/tab]

[tab]Strength

10 Deadlift EMOM for 5 minutes
[/tab]

[tab]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.
[/tab] [/tabcontent] [/tabs]

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