Warm-up:
5 min. Bike
LSS and Prone Extensions
Walking Lunges with GM
2 x 10 KB SDHP/ OHS (PVC)
Double leg hops forward (down)
Double leg hops backward (back)
5 min. Bike
LSS and Prone Extensions
Walking Lunges with GM
2 x 10 KB SDHP/ OHS (PVC)
Double leg hops forward (down)
Double leg hops backward (back)
WOD:
“Nancy”
5 rounds for time of:
400 meter run (to intersection of Cambridge and Alexander and back)
95 pound Overhead squat, 15 reps
CW - run times: 2:08, 2:15, 2:11, 2:11, 2:05 (did not time entire workout). Used body bar for OHS.
LW - did bike for 3 mins. each time (instead of run), used bar (45#) for OHS. Total time: 24:32
Cool Down:
CW - DU's
LW - walk to gaslight Village with Debi Ankney
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