Benchmark wod today

Warm up
3 Rounds
15 pass throughs
15 overhead squat therapy reps on the rig
15 second hold in the bottom of an overhead squat

Take 10 minutes to build up to your oversquat weight that you are going to use for the wod

Wod
Nancy
5 Rounds for time
400m Run
15 Overhead squats 95/65


Extra work- simple and effective
400m Overhead plate carry. rest as needed. concentrate on arms locking out.