WARM UP:
2 Rounds:
Shuttle Run
10 PVC Pass thrus
10 Dynamic GMs (Slow down, fast stand)
10 Squats
10 Lunge to instep
2 Rounds:
10 Banded Face Pulls
10 Banded OHS
10 BB OHS
SKILL:
“Nancy”
5 Rounds for time:
400m run
15 OHS (95/65)
WOD:
3 Rounds not for time:
16 Alternating Neutral Grip Single Arm DB Alternating Bench
C2C Single Arm KB Farmers Carry (32/24)
ME L/Tuck Hang from Bar