8 April 2014

Warm Up:
t & b
OH dowel Duck walk
bear crawl
inch worm
butt kicks
high knee skips
high leg kicks to hand

MOBILITY:  SHOULDERS SHOULDERS AND SHOULDERS

WOD:  "NANCY"
5 rounds
400m Run
15 OHS (rx 65/95)

Cash Out:  Tabata leg raises

SILVERS:

Same warm up, add squat therapy

Strength:  5 x 3 Front squat

WOD:  "NANCY" (mod)
3 Rounds
400 m run
9 OHS with dowel or bar

cash out:  tabata leg raises