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!
Did all 8 sets of pullups using bball net
Nancy, 16:50 RX over a 2 minute PR!!