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WOD

Monday, February 1 2016


WOD

Conditioning
"Nancy"
Five rounds for time (25 min cap):
400 meter run
15 Overhead squats (95/65)
If you've never done this, we recommend scaling by at least 10-20lb, even if you think Rx is going to be easy...

-rest 10 minutes before lifting-

Strength
Hang Snatch: In 12 min find max double without dropping the bar.

Extra

2 min. Tabata - Perfect Hollow/arch kips on Bar

3 sets -
- 3 TTB
- 3 PU
- 3 CTB
- 3 Bar MU

FS: EMOM x 8 min: 2 reps @ 80%

All 1 min. Tabatas in succession
- Russian Twist w/ 10-25# plate
- Situps w/ 10-25# plate
- Hollow scissor kicks
- Sprawl/Suitcase situps
Rest 1 min. and Repeat