Tuesday-30AUG2011

"Nancy"
5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps

ADVANCED
5 rounds for time of:
400 meter run
65/45 pound Overhead squat, 15 reps

INTERMEDIATE
5 rounds for time of:
400 meter run
 45/15-35 pound Overhead squat, 15 reps

 BEGINNER
5 rounds for time of:
400 meter run
Dowel Rod Overhead squat, 15 reps

Focus on keeping the bar directly over your heels at all parts of this movement.   Do not let it come forward as you go down or backwards as you come up.  Your grip should be pretty wide to allow for the flexibility to do this movement well.