Rob And Elise After a Saturday AM WOD

Rob And Elise After a Saturday AM WOD

Super Rack Stretch
Couch Stretch
*Hip Driven forward and arm across

Warm up "Flower" Squats

Hold the bottom of a squat position when it says sally down, when it says sally up, squat up just past parallel

Perform as OHS with PVC

Strength
Front Rack Lunge (30 feet unbroken)

Nancy (Time)

5 Rounds for time of:  
400m Run  
15 Overhead Squats, 95# / 65#

20min Time Cap
Every Rep or 10m missed is an extra second added to your score

Posted
AuthorDan Shrum