WOD: Nancy
5rds
400m run
15 Overhead Squats (95/65)
*if you don’t have a barbell do goblet squats as heavy as you can. (Kettle bell or DB)
After: 30 negative HSPU
*kick up into handstand position on the wall and slowly let yourself down
Warmup: 3rds
200m run
10 spideys (5per)
10 pvc overhead squats
10 dislocates
Mobility: couch, overhead wall, 10 plank to down dog
Prep: overhead squat
Zoom at 7am
Derek Casinghino is inviting you to a scheduled Zoom meeting.
Join Zoom Meeting
https://us02web.zoom.us/j/6953024569
Meeting ID: 695