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Holiday Schedule: No 630 pm Class

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WarmUp: 10 minutes of

1 dumpster dash

1 Turkist getup (each side)

1 forward roll

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Buy-in: 4x10 Reverse Hypers 

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Strength: Deadlift 8! ~ Increasing weight 

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WOD: "Nancy"

5 Rounds for Time

400 meter run

15 OHS 95/65#

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Cool down of the week: Perform each movement 3-5 times holding for 30 seconds each round

cooldown.png

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