2 Overhead Squat w/3s Pause in Bottom, across
10 High Bench Row, Across
Regionals 2014 Event 7
8 overhead squats, 205/135
6 Minute Time Cap
Coaches Notes: A quick sprint workout and throwback from the 2014 regionals finishes off a day focused on building shoulder stability. The paused overhead squat is a great way to build the upper back, especially when combined with the high bench row. The met-con itself is very challenging.
Score: Time to complete Intensity. Any incomplete reps count as seconds.
Note: This a workout from Regionals 2014.To see the movement standards or relive nostaligia, check out this link!
Scaling for Intensity
- Pull Up → Reduced Reps → Jumping Pull with Emphasis on Kip Swing → Ring Row
Overhead Squat → Reduce Weight → Front Squat, only as a last resort