Strength WOD
15 min to find your max weight in this complex
1 Squat Snatch + 1 Hanging Squat Snatch + 1 OHS
WOD
Bring Sally Up (115/75)
Rest for 10 seconds then the clock will begin for a timed
800 M Run
The short history of “Bring Sally Up.” A few short weeks ago Rich Froning the former CF games champion posted a video of the song “Bring Sally Up” and back squats. Then the NC Lab posted a video – HERE It is a fun workout tailored to a song and holding the bottom of a back squat.
We will explain more when you come in for class, but the video above pretty much explains it. They did not do 800 m run at the end but we are throwing it for funsies.
Some advice, yes we know they did the workout with 135/95, they are also the most fit human beings on earth. The key to this workout is holding the bottom of a back squat with GOOD FORM. If you can not get into a safe position (due to tight ankles or hamstrings) please use less weight and put weights under your heels. Safe position = chest up right and back flat! If you need to skip a squat or two that is a good scaling option.
Last year Kara (in the orange) tore her Achilles, this year she jumps on top of 20 inch boxes