WOD 07/23/13

WOD 07/23/13


Correct (Bar over heels)          Too Far Back                 Too Far Forward



Warm- Up

50 Double Unders (if you don't have DUs down yet 

then work on them during this time)


3 Rounds of: (w/ PVC)

5 Strict Presses

5 Snatches

5 O.H. Squats

5 Sotts Press (behind the neck press while in the bottom of a squat)

5 Duck Walk Steps Forward (with bar overhead and sitting in the squat, take small steps forward)

5 Duck Walk Steps Back

*Perform each set Unbroken


WOD

"Nancy"

5 Rounds for Time of:

400m Run

15 O.H. Squats (RX-95/65) (Scaled down to 45/30)


WOD Demo


Finale 

1 Mile (1600m) Row with 8 Drag

Work on squat mobility (hips, ankles, low back)