April 15, 2020

Warm up tips and video challenge

Warm up
5 rds
5 four part squats
10 sky reaches each side
10 squat bows
5 swimmers
10 moose antlers each side

Strength
8×5 pull ups

It’s 8 sets of 5, that means unbroken not accumulate 5 reps….

Use a bed sheet to make a pull up station

Wod
Nancy
5 rft
400 m run
15 ohs

20 minutes cap

Rx 95/65

Sub a pvc or a db and perform 8 ohs on each arm with dB. Scale to equal number front squats

Run can be substituted with with an option below from Hamplan!