Friday


WOD

Volume  Training
pick a gymnastic skill  and perform 1-3 perfect reps on the minute for 12 minutes

then

“Nancy”

5 Rounds for Time
400 meter run
15 Overhead squat 95/65#

MOD: 50% of 1 RM

Foundations
15 Mins of Quality
200 meter run
10 Overhead Squats (coach assigned weight)

Cooldown

 Stretch with coaches

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