Wednesday 9/26/18

Strength: Performed AFTER WOD
Meadows Row 4 x 6 AHAP
Minimum of 3 warm up sets
WOD: Each for separate times
Min 0-10: 2 Rounds slightly heavy “Nancy” (Rx+ 105/75, Rx 95/65, Scaled 45/35)
Min 10-20: 2 Rounds slightly heavy “Nancy”
Min 20-30: 2 Rounds slightly heavy “Nancy”
Note: If unable to finish first round of “Nancy” in 5 min, drop to 1 round ea set. Increased weight is intended for those who are already able to perform “Nancy” unbroken.
Mobility: Quadraped T-spine rotation
Skill: Practice HS holds