wod

9/20 comp class

By September 20, 2014 No Comments

PreWOD

Skill Work: Pistols (Banded, Box, Double leg squat single leg stand/balance work)

Strength: 10 min EMOM

1 Squat Clean, 1 Push Jerk, 1 Split Jerk, 1 Back Squat (155/105)

Met Con
9/20 comp class

 

WOD: Nancy

5Rds

400m Run

15 OH Squats (95/65)

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