ghd

Shaina Mc. getting her GHD's on!

REMINDER! POTLUCK AT NOON ON SATURDAY IN NORTHAMPTON!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. EOMOM 10 Even minutes: 30 seconds handstand Odd minutes: 10 Cossack squats (5/side)

2. Technique review: the overhead squat–is it for you? Overhead support and 3 positions. The snatch push press.

3. Overhead squat 3-2-2-2-1-1-1-1. If overhead squatting isn’t for you, front squat.

4. “Nancy 500" Five rounds for time of Row 500 meters 15 Overhead squats 95/65lbs

LIII: as rx’d. LII: Use 50% of your OHS 1RM for load. LI: three rounds not for time of row 250m and 10 OHS.

 

With time remaining, foam roll and strategize for 15.3. Have fun!!