Benchmark WOD Friday 1/3/14

Warm Up
500m Row
3x<10PT, GM, RH, OHS>
5min Shoulder Prep bands

Skill Progression OH Squat
take 8 min empty bar to WOD wgt OHS
5 reps add weight….

WOD “Nancy”  5rft
15 OHS 95/65
400m run

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