Saturday, 22 October, 2016

WARM UP – MOBILITY
Dynamic warm-up / Running laps
Banded shoulder warm-up: Dislocates, diagonal pull-aparts, external rotations etc.
Bench / Box shoulder overhead opener
Bench / Box elevated hip opener / elevated pigeon pose

Overhead squat warm-up w/ empty bar or weighted dowel:
5-7 x Snatch grip behind the neck press/push press
5 x Slow down, fast up
5 x Slow down, 3s hold, fast up
5 x 1 + 1/4 Reps

WOD A
OVERHEAD SQUAT X 3
In 15 min, build slowly to a heavy set of 3 or 3RM.
(Racks may be used here but not for Nancy)

WOD B
NANCY
5 Rounds for time:
400 Meter Run
15 Overhead Squats 95/65lb

ACCESSORY
Crossover Symmetry “Recovery”