Mobility

T-spine roll x 2

Pigeon x 2

10 Pass throughs

10 good mornings

10 forward arm swings

10 second bar hang

Wrist Stretch


Warm up:

500m row

10 squats

10 push ups

10 jump squats

10 pike push ups


Strength: Back Squats

50%x5

60%x5

70%x4

75%x3


Strict Press:

50%x5

60%x5

70%x4

75%x3


WOD: "Nancy"

5 RFT:

400m Run

15 OHS 95/65

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