2/14/11 - "NANCY"

1. WARM UP
Mobility
- T- Ball: Thoracic Spine with Arm Flexion
- Band: Shoulder Internal Rotation & Neck
- Floor Hip Flexion & External Rotation

Dynamic Warm Up
- Inchworm to Pushup to Scorpion
- Single-Leg Squat
- Side Straddle Step
- Donkey Kick

2. SKILL & DRILL
3 rounds:
- Knees to Elbows, 3-5 reps (2 sec hold)
- GHR, 5-10 reps

- Burgener Warm Up
- Skill Transfer Drills

3. STRENGTH

4. WOD - "NANCY"
5 rounds for time:
- Run 400m
- 15 Overhead Squats (95/65#)

Post weights and times to comments.