Benchmark WOD Friday 1/3/14

Lets PR “Nancy” Benchmark Friday

Warm Up
800m row or run
2x<10 lunges open hips, sumo squats, over couch r/l, squats>
then 2x<10PVC- PT, RH, GM, OHS>

5 min OHS Progression
empty bar take 3×5 increasing weight to WOD

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

Post WOD Skill Kipping Pull Up Progression