Skill Work: 

Overhead Squat 5 x 3:

Lifting on the 2 mins for 5 rounds (10 mins). Bar to be taken from floor.

Focus on the technique first. Active shoulders throughout. Stabilise everything!

Builds load as you go (form permitting) and go past your intended WoD weight.

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WoD: Benchmark WoD “Nancy”

5 Rounds For Time:

China Town Run**

15 Overhead Squats (42.5kg / 30kg)

*22 Min Time Cap.*

**Compare time to 26/08/14. However that day we ran the back stairs. This time its the front. Allow for approx 10-15 sec longer per run**

 Post OHS load & WoD time to comments.

Tempted to use the shot with THOSE shorts, but alas we will close out the week with this nice group pic. 

Great work this year you lot! 

Photo cred: Bich J

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