DATE – Thursday

Warm-up: Dynamic gym lengths + running drills

Olympic wall squat + external and internal hip stretch against the wall
KB Arm bar – 15s per side x 3

WOD A) In 12 min, establish a 1 RM Turkish get up. Try to get at least 4-5 heavy attempts

(You must be able to get up and down with both arms for the weight to count. You can use a Kettlebell, Barbell or a Dumbbell)

WOD B) CrossFit benchmark WOD “Nancy”
5 rounds for time:
Run 400m
15 Overhead squats (95/65)