7172012 Tuesday

Skill:

OH Squats (Aka: Overhead Squats)

WOD:

4 rounds for time:
10 Toes to Bar
Throw overhead Medicine ball to end of field/lot to cone and back (20/16)
shuttle run – start at end – 25, 50, 75
5 OH squats (95/65)
10 burpees
shuttle run -start at end – 25, 50, 75
M1: 75/45
M2: 65/35
M3: 45/15
Tuesday is also 6:30-7 AM and PM Strength class

We’ll be doing Front Squats 10 (50%), 8 (75%), 5X5 (90%)
This is a key building block for so many other lifting moves.  Building strength here will allow you to increase your snatch, Clean and so many more.
Check out Caleb on the 400 meter run from last Friday’s Reebok Crossfit games
Here are some shots from today’s workout

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