WOD Wed 9-4-13 “Nancy”

WOD Tue 9-3-13
September 2, 2013
WOD Thu 9-5-13
September 4, 2013

WOD Wed 9-4-13 “Nancy”

Joe P. with some weight on the bar!

Warmup:
10 minutes personal mobility work – prep for shoulder press and OHS
2 rounds NFT:
350M row
8 barbell OHS
8 barbell shoulder press
 
Strength: Shoulder Press
5 sets of 7 reps each for max weight
– Make sure you keep your spine straight even when your shoulders are tired!!
 
Benchmark WOD: “Nancy”
5 Rounds for time
400M Run
15 Overhead Squat 95/65
 
Cool Down:
1) 500M easy row
2) Foam roller – quads and IT band
3) Samson stretch – 4 x 15 sec each leg
4) DROM arms and shoulders – circles and bear hugs