170717 – “Nancy”


Warm up:
400M Run
3 Rounds NFT
5 O/H Squats + 5 Back Squats
5 Burpees
10 Lateral Jumps Over Bar


Skill/Strength:
10-8-6-4-2 Back Squat
65%, 70%, 75%, 80%, 85%


WOD:

5 Rounds for time
Rx:
400M Run
15 O/H Squat (95/65)
Scaled:
300M Run
15 Front Squats (50% of 1RM)

*18min cut-off


Mobility:
Wall Straddle
Quad/IT FR

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