Saturday, August 21, 2021
WARM UP – MOBILITY
Easy 400m run
Hip opener lunge, spend some time in the bottom of squat stretching
Red band dislocates, pull-aparts, behind the neck presses etc.

WOD A
OVERHEAD SQUAT X 3
THRUSTER X 3
Spend approx. 15 mins warming up your overhead squat (or thrusters) and building to a heavy set of 3 reps

WOD B
NANCY
5 Rounds for time:
400 Meter Run

15 Overhead Squats 95/65lb

OR

THRUSTING NANCY
5 Rounds for time:
400m Run
15 Thrusters 95/65lb

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