Overhead Squat & Run: 10.05.24

Warm up with a light 1/4 mile run and then the PVC pipe, with emphasis on OHS warmup and snatch escape move. Emphasize "active shoulders" with the PVC pipe.

Before beginning the main WOD, write your name on the white board.

Main WOD: Two stages for time.

1. Overhead Squats: Make sure you emphasize "active shoulders." 100 minus your age of reps using a medicine ball for a "butt target" - this is scored for time at the following levels.

Platinum: 50 KG

Gold: 40 KG

Silver: 30 KG

Bronze: 15 KG

When you finish this stage, call out "time" for your time. Post your time on the white board for calculation later, and immediately go upstairs without a break for the next phase.

2. 1.5 mile run for time (Sub is 5 mile bike or 1K row). Make note of your run time from the treadmill, then add the two times up and post the total next to your name on the whiteboard, along with level, other scaling and any modifications you might have used.

Dessert: not for time - 100 minus your age of pull-ups. If you utilize jumping pullups or the assisted pullup machine, use a 3 second count for the lowering phase.