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Nicole and Mel getting after some big weight on “Grace-ish”

Nicole and Mel getting after some big weight on “Grace-ish”

Warm up: 10 minutes of

1 min squat therapy

30 double unders

30 second plank hold

Dumpster dash

++++++++++++++++++++++

Strength: Overhead squat

1x5, 1x4, 5x3

++++++++++++++++++++++

WOD: For time

1000m row, then

3 rounds of

10 single-arm KB overhead squat (left arm) 35/25

20 GHD sit ups

10 single-arm KB overhead squat (right arm) 35/25

20 hip extensions

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