Thursday 120614 Overhead Squats

Here we go with a heavy one.  The overhead squat is the king of core exercises.  Put some weight up overhead with a snatch grip… and SQUAT!  In the bottom position, that weight “wants” to move forward and backward.  The body needs to create some serious tension in the midline- welding the pelvis to the spine- so as not to flex or extend the back.  
Today, come on in and get in your general warm up, then we will work on both squat and shoulder mobility.  No hurry… but warm up those tight spots before we get into the basic barbell warm up and then move into squatting with that weight overhead.
Thursday’s WOD: classes at 6 and 9am, 4 and 6pm.  Foundations class at 8am.  Kids class at 3:15pm.
One minute wonder- burpees
then
3-3-3-3-3
Overhead Squat
This is a 3 rep max day.  Increase load across sets- if you hit a 3RM, you are DONE.
Post heaviest 3 rep load to chalkboard/journals.
then
Row 1000m for time