WM WOD – wednesday 11.10.23 – “LUCKY NANCY”
WARM UP
Round 1:
2 SET
Partner 1: 100m Jog
Partner 2: PVC Pass Throught Alternating Lunges
Round 2:
2 SET
Partner 1: 40m Side Shuffle Each Direction
Partner 2: Alternating Lateral Lunges
Round 3:
2 SET
Partner 1: 100m Jog
Partner 2: PVC Overhead Squat
SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead
5 Deadlift Snatch Grip
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 Overhead Squat
Then:
Athletes have 10:00 to build up to a heavy 3 overhead squat.
CONDITIONING
“LUCKY NANCY”
3 Rounds For Time:
600m Run
75 Double Unders
20 Overhead Squats #50/35
INT. #35/25
BEG. #20/15
