|CARLSBAD BEACH IN SO CALIF.|
Warm up: Run 400m, 3 rounds with the bar/45#: Snatch grip skill transfer exercises, stretch/dynamic movement of your choice.
W.O.D.: "Nancy"...on steroids. Complete 5 rounds for time...
15x Overhead squat (Bodyweight)
Extra Credit: Tabata Row. If you are under 1,000m perform a 100 squat jump penalty.
Durability: Stretch, myofascial release, ice bath.