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FRIDAY 150220

Warm-up:
Run if you dare
30 singles
30 doubles
5 burpees
15 dislocates
15 OH squats
Bear crawl down
Inch worm back
Hip opener on wall

Strength:

Every two minutes, for 16 minutes (8 sets of)…

Overhead Squat x 3-4 reps
Build in weight over the course of the 8 sets.

WoD:
“Nancy in a Boat”

Five rounds for time of…
Row 400 Meters
15 Overhead Squats (95/65 lbs)

Extra work…

Every two minutes, for 6 minutes (3 sets):

Single Arm Dumbbell Row x 10-12 reps each arm descend 3 sec

Mobility:
Roll posterior
Couch stretch
T spine on roller

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