021220

Warm Up
400m
10 Box Jumps
Walking Lunge/Backwards
400m

American Swings 3×20
Squat 5×5

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

021120

Warm Up
21-15-9
Hang Cleans
Sit Ups
Push Ups
400 after each round

Mats
Ladders

Tuck Jumps 3×15

WOD – 
15 Rounds
100m Sprint
21 Air Squats