Warm up:
pass throughs x10
Shoulder reset
OH Stretch
Wall - stretch
Samson Stretch
Flexion/IR Stretch
2 rounds
Jump rope x25
Sit-ups x20
Push ups x15
Lunges x10
Pullups x5
6:30;
Mechanics: Squat/Front Squat/ Overhead Squat
7:30: Push Press 1x20 @60% + 5lbs.
WOD: 'Nancy'
6:30 - 3 RFT/7:30 - 5RFT
400m run
Overhead Squat 15 reps (45/27 bar)
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