Warm-up – 1/2 Tabata Air Squat, HR Push-ups, Hollow Rocks. Stretch
Strength – Front Squat/Squat Clean
70% 3+3×1 75% 3+3×1 80%3+3×3
WOD: NAUTICAL NANCY
5 rounds for time:
Row 400m.
15 OH Squat 95/65
Icing – Shoulder Mobility
Warm-up – 1/2 Tabata Air Squat, HR Push-ups, Hollow Rocks. Stretch
Strength – Front Squat/Squat Clean
70% 3+3×1 75% 3+3×1 80%3+3×3
5 rounds for time:
Row 400m.
15 OH Squat 95/65
Icing – Shoulder Mobility