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Wednesday March 30, 2016

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(Competition / Metabolic Conditioning)

Warm-up: 15 min

SOD 

3 x 3 ^ Pull-ups SUPERSET with GHD weighted sit-ups 3 x 10 (15 min)

WOD 1

Nancy Plus (20 minute CAPPED workout)

5 Rounds: 

400m Run and 15 Overhead Squats  (95/65 )

Then WOD 2

Remainder of time left in 20 min = Row for Meters

Post Score as: Nancy Time / Meters Rowed

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