First master the basics – Mon 11.06.17

 In W.O.D.

For both portions of the workout today, don’t be concerned if you need to stay with a PVC pipe the entire time.  First master the basic overhead squat position, before moving up in weight!

Strength:  Overhead Squat. 2 rm for the day

Conditioning:  “Nancy”
5 Rounds for time of:
– 400m Run
– 15 Overhead Squats (95/65#….or 45# or 15# or a pvc pipe, anything that allows you to get into a better overhead position!)

*20:00 time cap

Compare to 5.15.17


Benchmark workouts are a great way to test and retest your current fitness level.  There’s a reason we repeat many workouts.  You all should be keeping track of your time, rounds, scores etc.  That is the easiest way to determine improvement.  If your “Nancy” time was 12:10 last time, and it is 11:37 this times, you’ve improved!  If you did a PVC pipe last time, and this time you did a 35# bar, it doesn’t matter what your time is, you’ve improved!


For the month of November, Sweat Angels will be working with Feed A Billion to provide meals to someone in need. Feed A Billion’s mission is to provide a billion meals by 2020 to help the fight against hunger. Every check-in will provide 1 meal. With the help of your check-ins, we can help them get one step closer to this goal. #givemeals

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