A. Warm-Up:
Coaches Choice
B. MWOD:
Crossover Activation 90/90, 8 reps (2 sec hold at end range)
Crossover Activation Scaption, 8 reps (2 sec hold at end range)
*Barbell/ foam roller thoracic ext stretch
C. WOD:
“Nancy”
5 RFT –
Run 400m
15 OHS (95/65)
D. Post-WOD Recovery:
Crossover Recovery 90/90, 8 reps, 6 sec negative
Crossover Recovery Scaption, 8 reps, 6 sec negative
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