Please join us on the 4th (tomorrow) at 9 am for the Hero WOD "McGhee". It's a 30 min AMRAP, so everyone will start together and finish together. Please bring your friends. All are welcome, and there will be multiple versions of the workout programmed ranging from heavy to beginner. Membership restrictions do not apply to holiday workouts, so bring anyone you like.
Pausing Overhead Squat
7 Sets of 1 Rep
There are (4) pauses, each for one second (treat it like a stop sign when there's a cop across the intersection from you).
Pause #1 - 1/4 of the way down (quarter squat)
Pause #2 - Halfway down (parallel)
Pause #3 - Absolute bottom of squat
Pause #4 - Halfway up (parallel)
These should feel moderately heavy, but because of the pauses not because of the weight on the bar. The challenge should come from the technique. Weight should be light to medium if it were not for the tempo.
"Nancy" 5 Rounds: 400m Run
15 Overhead Squats (95/65)
We've got some very old times to beat (these were probably 2013 ish)
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