STRENGTH: Snatches
5 x 5 Touch-and-Go Power Snatches + 3 Overhead Squats @ 40-60%
WOD: 'Nancy'
5 Rounds for time -
400m Run
15 Overhead Squats (95/65)
Spirit of the WOD - Choose an Overhead Squat weight which will allow for sets of 1-3 per round. The Runs should be fast, with relaxed shoulders.
AFTER PARTY: 2 x 30 Second Downward Dog/Cobra Stretch
***404 MISSFITS @ 10AM***
200m Run
20 Kettlebell Ground to Overhead (20#)
40 Kettlebell Swings (35#)
60 Overhead Plate Lunges (25#)
80 Double Unders
60 Burpees onto the Plate
40 Kettlebell Swings
20 Kettlebell Ground to Overhead
200m Run
***404 ENDURANCE WOD @ 6:30PM***
20 Minute EMOM
10/8 Calorie Row