Reminder!!! No 4:30pm Class today due to Cassie’s wedding. Come down to the Pavilion for the celebration at 7:30pm. Music and dancing. BYOB:) (no, that’s not Bring Your Own Barbell;)
WARMUP
3x
1 min cardio
5 leg swings
5 Worlds Greatest
5 PVC Hip Hinge
5 PVC Passthroughs
5 PVC OHS
Then…
:30 sec Ankle Dorsiflexion (per side)
:30 Banded Shoulder Distraction (per side)
BB Warmup
*The warmer you are, the easier the OHS will be!
STRENGTH
EMOM x 10
3 Position Clean (choose power or squat)
WOD
“Nancy”
5 Rounds For Time:
400 meter Run
15 Overhead Squats (95/65 lb)
*Fit: sub Front Squats
*You must have a judge if going for the board! Make sure to run past the fire hydrant to the mark on the sidewalk for a full 400m.
*If it’s too dark at 5am, sub 500m rows
NOT OPTIONAL POST WOD
5-10 min Foam Roll
CrossFit Reserve 