18 December 2012 – “Nancy” and 500 meter Row for Time

Warm-up

12-17-2012

Warm-up

Run 400 meters, then 3 Rounds:

5 Push-ups

10 Kettlebell Swings

15 Mountain Climbers

WOD 1 – “500 meter Row for Time”

Skill/Strength:  Mobility and OHS

WOD 2 – “Nancy”

Five rounds for time of:
400 meter run
95/65 pound Overhead Squat, 15 Reps

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