Wed – 15th

Pre Warm-Up
3 rounds with sling shot
5 lateral steps
5 high knee
5 squats
+
2 rounds
15 sit-ups
5 burpees

 

 

Warm-Up
Dynamic Hips

 

 

Strength
A.) Front Squat
10×3 @ 75-80%

 

 

WOD
“Nancy” – 30min cap
5 RFT
Run 400m
15 OHS

 

Rx: 95/65
Scale: 75/55
Masters: 65/45

 

 

Cool Down
1.) Row 500m
2.) 3 rounds
10 pass thru
30sec foam roll t-spine

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