Nancy

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Dynamic

6 reps of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats (overhead pvc)
push ups (2nd round hand release)

30 n 30 ghd
skill
agility ladder drills
OH squat warm ups.
WOD
Nancy

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

 

If time permits

Tabata hand release push ups with feet on a plate.

8 rounds score the LOWEST round only.

 


MAD MOBI

Roll calf on nancy barbell
KEG stretch
Press ups
calf stretch

 

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