Wednesday 12-7-16

GROUP WARM-UP:
4 rounds, :15 each
PVC Pass Thru
PVC Deadlift
PVC Power Snatch
PVC Overhead Squat
Pull up

SKILL:
EMOM – 14 minutes
Odd: 1 Legless Rope climb
or regular rope climb
or 8 Pull up
Even: 25 Feet Handstand Walk
or Bear crawl

WOD:
“Nancy”
Five rounds for time
400 meter run
15 Overhead Squat #95/65

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