Tuesday, December 8

Warm-up:

Samson Stretch

10 PVC pipe shoulder pass throughs

10 PVC pipe Sotts presses (at bottom of squat, press the pipe overhead)

10 PVC pipe shoulder pass throughs at bottom of the squat

10 PVC pipe OHS

30 Second handstand hold

30 second squat hold with feet on wall and hands above head

 

Lift:

Squat 3×70%, 3×80%, 3×90% of 1 rep max

 

WOD

“Nancy”

5 Rounds For time:

400 Meters

15 Overhead Squats

 

L1- Choose weight/do 3 rounds

L2-75/55lbs/do 5 rounds

L3-95/65lbs/do 5 rounds

 

 

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