Some beautiful overhead squatting there, Nick!
Strength: Your choice
Endurance:
4 rounds for distance: Run 1:15 seconds; Rest 45 seconds
Try to run approximately the same distance on all four efforts.
Frosh WOD: Nancy Lite
4 RFT:
Run 200 m
15 overhead squats, 75 lbs
Soph WOD:
4 RFT:
Run 200m
10 overhead squats, 95 lbs
10 ring dips
Strength: 145 lbs back squat (3×5)
Endurance: Total of 1570m.
WOD: 16:04 (lowered weight by 10 lbs on overhead squat)
Killer workout- it’s good for you.