"Nancy"

5 rounds for time:

400m run
15 overhead squats (guys 95# / girls 65#)

Another great benchmark workout. Remember, the overhead squat is a test of getting your body into an efficient position. It takes a strong midline or "core" to keep the bar on a good path and prevent dumping it forward (or backwards). Use a weight that you can keep in a good locked out overhead position AND still get your squat depth.

From left to right: the good, the bad, and the ugly.
Notice the bar path. Good=directly over the middle of the foot.