THURSDAY 10/8

OVERVIEW

Today’s WOD has almost 2 miles of cumulative running, paired with overhead squats and burpees. The squats should be at a load challenging for 15 reps, and likely requiring 2-3 sets per round. Burpees should be steady effort with little to no breaks.

WARM-UP

Run Prep

• Front/back gates (walking hydrants)

• Frankensteins

• Knee hugs

• Daisy pickers

• Flamingos 

• Skips

• Pulling drill/wall leans

Overhead Squat Prep

• 10 PVC Pass throughs + 10 air squats

• Banded hips

• 10 OH squats + 10 Sotts press

• Banded ankles

• 10 OH squats + 5 yogi push-ups 

STRENGTH/SKILL

WOD Prep

• 10 Overhead squats (empty bar) + 10 push-ups 

• 5 Overhead squats (light) + 10 burpees w/o push-up

• 5 Overhead squats (medium) + 5 burpees

• 100m run + 3 Overhead squats + 3 burpees at WOD pace

WOD

Nasty Nancy

5 rounds:

• 500-m run

• 15 overhead squats

• 15 bar-facing burpees

W 125 lb.  M 185 lb.

COOL DOWN

Hamstrings

Quads

Trap mash