Saturday

Pre Warm-Up
3 rounds
Row 200m
10 burpees
10 squats

 

 

Warm-Up
Dynamic

 

 

WOD
For Time
50 WB @ 30/20
Then….
“Nancy”
5RFT
Run 400m
15 OHS @ 95/65

 

 

Cool Down
1.) Row 1,000m
2.) Foam roll lats

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