WOD
[A] Nancy
5 rounds for time of:
400-meter run
15 overhead squats

Men: 42kg
Women: 30kg

[COMPETITION TRAINING]
[B] Airbike for total cals:
30 sec sprint
30 sec rest
60 sec sprint
60 sec rest
90 sec sprint
90 sec rest
60 sec sprint
60 sec rest
30 sec sprint
30 sec rest

The sprints are max effort

[C] Accumulate 2 mins of L-hang

Photo Credit: Wendy Swift

Dave H run start.png