WOD: Nancy


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

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