“NANCY” WOD 4/13/22

WARM UP:
400 M. Run
10 Y’s, T’s, & W’s
10 Reverse Fly’s
Then:
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
10 Snatch Extensions
Then:
Mobility

WIN
SKILL:
3 Sets
10 Banded Lat Pull Down
10 Banded Face Pull
20 Band Pull Aparts
LIFT:
EMOM 10
1 Squat Snatch
*Work to a heavy single.
WOD:
“NANCY”
5 Rounds
400 M. Run
15 OHS (95/65) (75/55)

FIT
SKILL:
3 Sets
10 Banded Lat Pull Down
10 Banded Face Pull
20 Band Pull Aparts
LIFT:
EMOM 10
2 Back Squat
*Work to a heavy double
WOD:
5 Rounds
400 M. Run
15 Back Squat (95/65) (75/55)

AT HOME
SKILL / LIFT:
5 Sets
8e DB Floor Press
8e S.L. RDL
20 Hollow Rocks
WOD:
5 Rounds
400 M. Run
15 Goblet Squats
*Use what you got