MW WOD – WEDNESDAY 22.11.23 – “NANCY WAS WRONG”
WARM UP
1 set:
20 jumping jacks
10 alternating spiderman stretches
20 jumping jacks
10 alternating reverse lunges
20 jumping jacks
1 set:
10 wall-ball front squats
10 push-ups to down dog
1 set:
10 wall-ball push presses
10 up-downs
1 set:
10 wall-ball shots
10 burpees over the object
SKILLS & SPECIFIC WARM UP
Overhead squat – Squat Therapy
On a 10:00 clock:
Build to a heavy set of 5 overhead squats from the floor.
CONDITIONING
“NANCY WAS WRONG”
5 rounds for reps:
On a 3:00 clock:
400 mt Run
AMRAP Overhead Squat #52/35
Rest 1:00 between rounds.
