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“NANCY” WOD 4/13/18

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WARM UP:
400 M. Run
10 Y’s, T’s, & W’s
10 Reverse Fly’s
10 Face Pulls
10 Walking Flamingos 
10 Walking High Knee Holds 
10 Walking Lunges 
10 Inch Worms 
10 Side Lunges
10 High Kicks
Then:
Mobility 

WIN
SKILL:
EMOM 7
7 T2B
LIFT:
OHS
7 x 1
*Build to a heavy single.
WOD:
“NANCY”
5 Rounds
400 M. Run
15 OHS (95/65) (75/55)

FIT
SKILL:
3 Rounds
3 Rope Pully Pulls
Max Effort Hang From Pull Up Bar
LIFT:
4 Rounds
10 DB Squat
10 Weighted Push Ups
WOD:
5 Rounds
400 M. Run
15 Back Squats (95/65)
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