Everybody has done very well this week. We punished the legs but you've taken it like a champ! I promise, this is the last day of squats...until next week.

Don't forget that Saturday is our Mini-Athlon. If you want to organize with others, post to comments and work it out.

Challenge: Max Overhead Squat

Leaderboard! Post a one rep max for the leaderboard. Hip crease below parallel and stand it up all the way under control for the rep to count. Trainer has to watch you if you want to get on the leaderboard.

Rest three minutes before starting the WOD.

WOD: "Nancy"

Another leaderboard WOD.

5 Rounds for time

Run 400 M 15 Overhead Squats (95/65)

Rec: 50 Banded Good Mornings and 50 Abmat Sit Ups for time

Get the blood flowing to the legs and midsection.