Focus: OHS Interval on the 4 minutes
Warm-up: 400m Run, 10 back rolls, archer reaches, and snow angels
200m Run, 2 rounds, first round with right arm, second round left arm DB weight 12, 15, or 20)
7 reps: pull-ups, 1-arm DB thrusters, 1-arm DB sit-ups, 1-arm DB Overhead lunges
Skill/Specific Warm-up: OHS 10 w/ dowel,
Level 4 – 80/60 KG
Level 3 – 60/45
Level 2 – 40/30
Level 1 – 20/15
WOD: Power Nancy – 5 rounds on the 4 min int.: 5 x OHS 400m Run
