Warm-up: 90 Seconds of single unders 90 Seconds of double unders 3 Rounds: 4 Wall Squats 4 PVC pass throughs 4 Non kipping knees to elbows Workout: A. Overhead Squat – 3 x 3; Rest 3:00 B. “Nancy” 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Brian Mitchell 11:35, Aaron Moburg-Jones 12:07, Rob Orlando 12:14, Jay Maroney 14:59. Post time to comments. WOD Demo with Potomac CrossFit – video [wmv] [mov] Rob Orlando on today’s WOD – video [wmv] [mov]
