Fitness
WOD 1
5 Rounds
2 Behind The Neck Press
3 OH Squats
4 Drop Snatch
2min Rest
*Keep the weight light and focus on technique
20 Minutes
WOD 2
“Rowing Nancy”
5 Rounds For Time
500/400m Row or Ski
15 Overhead Squats
@ 30/20kg
15 Minute Time Cap
*Bike = 1000/800m
Performance
WOD 1
5 Rounds
2 Behind The Neck Press
3 OH Squats
4 Drop Snatch
2 Minute Rest
*Weight no heavier than 50% Bodyweight
20 Minutes
WOD 2
“Rowing Nancy”
5 Rounds For Time
500/400m Row or Ski
15 Overhead Squats
@ 42.5/30kg
15 Minute Time Cap
*Bike = 1000/800m