WARM UP – MOBILITY

Easy 400m run

Big dynamic joint rotation and stretch (hips / squat / overhead etc.)

Dowel dislocates and overhead squat tech and warm-ups

Warm up for WOD A with 3-4 sets of 5-7 overhead squats (from the floor)

Build a little heavier that your WOD weight, then reduce weight to your Rx or scale weight to start the WOD.

If you can not overhead squat safely with good shoulder positioning, then scale to front squats for WOD.

WOD A

NANCY

5 Rounds for time:

400 Meter Run

15 Overhead Squats 95/65lb

WOD B

In remaining class time build slowly to a heavy single Turkish Get up

Rx is with KB’s but scale to DB’s as needed

TURKISH GET UP

1 Rep Max requires the weight be lifted once per side

ACCESSORY

Cool down, Roll, Stretch, Mobilize

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