Strength
Back Squat 6×2
—Start @ 80% & work up to 90-95% for at least 2 sets.
Conditioning
5 Rds For Time – “Reverse Rowing Nancy”
15 Overhead Squats 95/65lb
400m Row
Midline
Accumulate 2 Min – L-Sit, Reverse Sorenson Hold (GHD), or Weighted Plank.
WOD Notes: Yes, we have been rowing a lot the past week. The way I see it is that you can never row too much…unless it’s a half marathon like we had to do at the CrossFit Games! Overhead squat weight is light so work on technique (break bar while holding overhead). Rage will most likely be having a clean n jerk clinic Saturday November 16th (more details to follow).
Donna practicing overhead squats!