092017

Warm Up
15 Burpees
10 Box jumps
Walking Lunge
Walking Lunge Backwards
15 Burpees

Russian Swing 3×15
Front Squat 4×5

WOD – Nancy
5 Rounds
15 OHS 65/45
400m

091917

Warm Up
21-15-9
Hang Clean
Sit Up
Push Up
400m between each round

Mats
Ladders
Tuck Jumps 5×10

WOD
15 Rounds:
100m Sprint
21 Air Squats