http://southhallcrossfit.com/wod/nancy/

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

:30

Bike/Row

Samson

Air Squats

Bike/Row

Spidermans

Frog Squats

Bike/Row

Push Up 2 Pike

Straight Leg Sit Ups

Hip Opener Stretch

Ankle Stretch

OH Stretch

PVC Pass Thru

OHS

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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