6.12.2017

SWOD
Split Jerk
Warmup and then hit:
5 heavy singles w/ minimum 1 Minute rest in between each single.

WOD (Repeat WOD from 8.30.2016; I couldn’t find the pic from August… Here’s one from May 2016)
“Nancy”
5 Rounds
400 Meter Run
15 Overhead Squats 95/65

Comp Challenge (Try to finish Heavy Nancy in 17 minutes or less)
“Heavy Nancy”
5 Rounds
400 Meter Run
15 Overhead Squats 155/105

METCON
30 sec work, 10 sec. rest, 5 sets per exercise before you move on
KB step-ups
Sumo deadlift high pulls
DB plank row to burpee
Goblet Squat
Russian twists

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