Wednesday 9-14-11 WOD

400 m run
21 OHS (overhead squats)
21 burpees
400 m run
15 OHS
15 burpees
400 m run
9 OHS
9 burpees
400 m run

The overhead squats will be done with a PVC pipe.

Here is what Greg Glassman says about the overhead squat in the CrossFit Journal

"The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability."
Pretty cool!