We are finishing up our Front Squat Cycle today, come in and attack the weight! Let the PRs rain down today!
The last time we did Nancy was May 19th 2014. Nancy can be a grueling workout for people with poor shoulder and wrist mobility. (it is ok to have poor mobility, as long as you are WORKING on it). The first thing you should do if your wrist, knees or back is bothering you is lower the load on the barbell and try to get into a BETTER position. If you need to scale to a front squat or back squat that is fine, but avoiding the movement is usually a step backwards in actually getting the movement. Nancy with a PVC pipe is humbling, but it is still a great workout. Remember success comes from small repeated efforts over time. I fixed my mobility over night, said no one every! Work for good position today from the top of your wrist all the way down to your feet.
The Overhead squat with Chris Spealler
Overhead Squat Help with Kelly Starrett
Strength WOD
In 15 minutes
Find a new 1 Rep Max Front Squat
WOD
“Nancy”
15 Overhead Squats
400 M Run
5 Rounds
25 min Cap
Fitness 75/55
RX 95/65
RX+ 115/75
**There will not be an RX+ button on WODify because I can not edit the girl WODs on there. If you are going RX+ you should be going unbroken for the first few rounds**
-Remember if the weights weight more then the bar DO NOT DROP IT FROM OVERHEAD-
