Group: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions
MOB: Tight Dislocates / Wrist
Technique: OHS / Warm-up OHS
WoD: “Nancy” 5 RFT of
400m Run
15 OHS (95/65) a) 85/60 b) 75/55 c) <= 45/35 (PVC)
MOB: Lax Shoulders / Roll hamstrings/calves/IT bands
Coach’s Tip: Very difficult WoD. If you’re not going hip crease below knee on this one, lower the weight…