WOD
1) Nancy
5 Rnds (18 min cap)
Run 400m
15 OH squats 95/65
2) Deadlift
Every 3 mins do
10 reps Rx1 315/225, Rx2 275/185, Rx1 225/155
8 reps
Every 2 mins do
6 reps
4 reps
2 reps
3) Echo Sprint for cals
3 x 1 min on/ 1 min off
WOD
1) Nancy
5 Rnds (18 min cap)
Run 400m
15 OH squats 95/65
2) Deadlift
Every 3 mins do
10 reps Rx1 315/225, Rx2 275/185, Rx1 225/155
8 reps
Every 2 mins do
6 reps
4 reps
2 reps
3) Echo Sprint for cals
3 x 1 min on/ 1 min off