Mobility: 50 dowel pass thru’s, 25 supinated banded pull aparts, 25 pronated banded pull aparts
Strength: EMOM for 8 minutes-2 Snatch grip push press +2 OH Squat
*Men have the choice of the following starting weights- 45/75/105#, Women 35/55/75#.
The athlete must increase at least 10# (men) or 5# (woman) each round until max weight for complex is reached. Goal is to increase weight for each minute of the EMOM.
WOD: “Nasty Nancy”
In the spirit of the 2013 CF Games!…
5 rounds for time:
500m Hill Run (12th Ave)
15 OH Squats 95/65#
*weight is taken from floor