9AUG2016

  1. Warm Up
    6 min EMOM
    13 Air Squat
  2. Conditioning
    “Nancy”
    5 RFT
    400 m Run
    15 OHS 95/65
    *20 minute Time Cap
  3. Strength
    3 sets of:
    A. 6 (per side) Single Arm Dumbell Row, AHAFA
    B. 12 Hand release push ups, feet on 45 lbs plate
    Perform A and B as a super set. Rest 2 minutes between sets.

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