STRENGTH/SKILL
Overhead Squat
Build to 1RM - from a rack in 12-15 min
F: 5 Front Squat reps @ 31X1 tempo
P/S: Build to tough 1RM
WOD
"Nancy"
5 RFT
400M run
15 OHS [95/65#]
F. 15 KB/DB Goblet Squat [adjust reps down as needed]
P: as Rx
S. 135/95#
POST WOD STRENGTH/SKILL
Turkish Get Ups
10 reps each arm for quality
