Warm Up:

400M Run

Spiderman lunge 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

10 Downward dog to cobra pose

10 PVC Pass thrus

10 OHS w/PVC pipe

WOD:

“Nancy”

5 Round For Time:

400M Run

15 OHS (95/65)

Compare to 6Oct2016

Goal is to go unbroken on the OHS

Scaling:

Bar weight -> as needed

Run –> 500M Row

Cool Down:

Banded OH stretch – 2 min per side

Pigeon Pose – 2 min per leg