FRIDAY

Knee sleeves

Wrist wraps/tape

Grips

Running Shoes

Mobility

·  Shoulders

·  Core

·  Hips

Technique:

·  Snatch Balance

·  Overhead Squats

Championship WOD

“Nancy”

5 Rounds for Time:

·       400-meter Run

·       15 Overhead Squats (RX 42½/30 Kg)

Times:

·   Beginner: 17-20+ min

·   Intermediate: 13-16 min

·   Advanced: 10-12 min

·   Elite: <9 min

Focus:

·   Consistent pace on the runs

·   Fast cycling for the movements – manageable sets

·   Breathing and short recovery time

·   It’s a Challenge!!!!