400M Splits

Warmup:
row 500 meters (1:52)
TABATA
-2 rounds pullups (8/6)
-2 rounds squats (12/12)
-2 rounds hand release pushups (10/10)
-2 rounds situps (10/10)

Strength/Skill:
2x5 per side unbroken of turkish getups (1 pood)

WOD: "400 meter Splits"

1. 1:17
2. 1:47
3. 1:55
4. 1:55

NANCY

Warmup:
run 400 meters
row 250 meters
10 air squats (2 seconds at bottom)
10 pressing snatch balance (45#)
10 overhead squats (45#)
10 hang snatch (45#)

WOD: "NANCY"
5 rounds for time of:

• run 400 meters
• 15 overhead squats (95# from ground)

Time 21:34 Rx