:startwod:
Warm Up
3 Rounds NFT
Run 1 lap or 200 Meters
10 Overhead Squats with PVC pipe
then
2 or 3 warm up sets with just bar on Front Squats
Mobility and Light Stretching (see Kelly’s video below)
Strength Work
Front Squat 5 – 5 – 5
rest 5 minutes
Workout of the Day (WOD)
“Nancy”
5 Rounds for time
400 Meter Run
15 Overhead Squats 95/65
Post Workout
Band Stretch, Form Roll, Stretching WOD
:endwod:
Click on the above video to see a great mobility wod for OH Squats. Kelly Starlett will be at CrossFit Affliction Jan 8, 2011 and The Playground Gym / CrossFit Ft Lauderdale on Jan 9, 2011. Sign up now because it will sell out for sure. It always does.
