200309 - “Gnarly Nancy"

Warm up: Cardio Mobility Barbell Warm up

Skill/Strength: 5x3 Pause O/H Squats

WOD: 4 Rounds for time Rx: 250M Row 5 O/H Squats (115/75) 200M Run 5 O/H Squats (115/75) Scaled: 250M Row 6 O/H DB Lunges 200M Run 6 O/H DB Lunges Sport: 250M Row 5 O/H Squats (155/105) 200M Run 5 O/H Squats (155/105)

Mobility: Scap LAX Wall Glute

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