CFQ

Warm Up

2200 & PM Ammo Lap with 5 push ups and 5 squats at each corner

WOD:

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Wx: 58 degrees - perfect

We had varying weights available for every level, from pvc pipes to the 95lb prescribed weight. The WOD helped to illustrate the importance of hip flexor flexibility. Many of us easily demonstrated the ability to support and hold the weight overhead, but what gives?

Hip flexors...once we go into the squat with the overhead load, the importance of keeping the torso upright becomes crucial in maintianing stability. The hip flexors allow us to keep the chest open and assists in keeping that good lumbar curve. The sampson stretch and nested hangs (on the rings) are both very effective in stretching the hip flexors.

Coaching Points for OH squats:
Widen your grip to help stabilze load
Widen your stance
Keep the bar/load right above or slightly behind you head
Keep your head up and eyes slighly above the horizon

Andrew, Jaime, and Chris preformed the WOD as prescribed, with Jaime setting an affiliate record of 15:03.

Great effort from everyone, Thanks.