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Benchmark WoD - "Nancy"

5 Rounds For Time:

China Town Run

15 Overhead Squats (42.5 / 30 kg)

The Overhead Squat is such a display of our human potential it should be viewed as a goal from everyone to fully master it.
Its simply not good enough to just slap a weight over your head and find a way somewhere near parallel & then hope for the best. Start light, like really really light. A broomstick will do. Then work on pressing that stick up as much as possible. Then with your normal squat stance start working on your range of motion until finally you reach there required depth WITH all the relevant points of performance a squat demands. Whilst all this is going on be sure that the stick overhead is still bing relentlessly pressed up to the sky. Feels good right?
Now do this all over again with a technique bar, then an empty bar. Then after it all is still going well add load ....slowly. This is called mastering a movement. Do this well and you progress will be endless for years to come!
Today the design of the WoD calls for the Overhead Squat to be done in 1-2 sets. Get after it.
Hold the standards. Form is priority as always.
22 Min Cap. Scale As needed.
Compare 02/11/16