Warm Up: – AMRAC 8
8 goblet squats @ “medium” @ 2121
8 kb swings @ “medium”
20 sec HS hold on wall
20 sec PVC work
Strength: – In 20 min complete:
Deadlift 3-3-3-3-3
Start @ 60% 1RM & build as you go
Bamboo bar OH walk @ 26#
Complete 60 sec between sets
WOD: – “Nancy” (LC: 1/21/15, 10/29/13)
5 rounds for time:
400m run
15 OH squats @ 95/65
