181114 - “Nancy Found a Whip”

Warm up:

Cardio

Mobility

Barbell Warm up

 

Skill/Strength:

6x3 Front Squats

 

WOD: 5 Rounds for time/10 min Cut-off

Rx:

15 O/H Squats (95/65)

30 DUs

Scaled:

16 O/H Lunges (45/35)

40 Jump Rope

Sport:

15 O/H Squats (115/75)

30 DUs

 

Mobility:

Calf Pole

Shoulder Lax

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