6 February 2014 – “Nancy”

Warm-up:

Row 500 Meters, Push Sled across Turf North and South,

Run to Branard and Back, Push Sled across Turf North and South

 

Skill:  PVC Mobility, Break down the Thruster, Thruster Review

 

Strength: Thruster , 20 Minutes to find your 1RM

 

WOD:  “Nancy”

Run to Branard and Back (400 Meters)

15 OHS (96/65)

 

Cool Down:  Wall Sits (Legs Parallel to Ground) – 3 X 1:00 with 0:30 rest in between

 

image