Monday, April 21
“You pray for the hungry. Then you feed them. That’s how prayer works.”
—Pope Francis
Warm-up
3 rounds, not for time, of:
1 min of running, biking, or rowing
20 seconds of banded steps forward and backward
5-7 hip & back extensions
6 squats (squat therapy style- see video below)
1 x Snatch Warm Up with empty bar (45/35)
Strength/Skill
(After WOD)
3 RFQ:
Double KB Front Rack Walking Lunge, 20m
Overhead Carry, 20m
4 Turkish Get-Up (2 R/2 L)
WOD
“Nancy”
5 RFT
400m Run (500m Row, 1200m Bike)
15 Overhead Squat (95/65)
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.