170828
Warm-up
Warm-up
coach led
Warm-up
wod prep: overhead squat
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
400m Run
15 Overhead Squats, 95# / 65#
After Party
Metcon (Time)
15 t2b
30 push-ups
45 wall balls
30 push-ups
45 wall balls
Optional Additional Conditioning
Metcon
Snatch or Clean Tempo work @ 25-35%
"Crescendo"
From pos 3 to pos 2. 3 seconds
From pos 2 to pos 1. 2 seconds
From Pos 1 to pull. as fast as possible
"Crescendo"
From pos 3 to pos 2. 3 seconds
From pos 2 to pos 1. 2 seconds
From Pos 1 to pull. as fast as possible
20-30 reps
Dumbbell Bench Press (3×15)
light
Mobility and Recovery