WARM UP
3x's
30 sec HS hold
30 sec A/B
30 sec DU's
30 sec rest
DROM - OHS
STRENGTH
Work up to and beyond wod weight
(13min to find a heavy)
WOD
Nancy
(20 min cap)
5rds
400m run
15-OHSQ(95-65)
eXpress WOD
eXpress WARM UP
WOD
10 rds
(30 min cap)
50m farmers walk(70-53)
Clean and Alt press
10 cal A/B
then
50 sit ups
Reps ON THE Clean and alt press 10,9,8..1