Nancy

2014 Champions!

Warmup

400m row

100' grapevine  

50 sit ups

20 Back ext

10 pull ups

10 Box Jumps

10 Push ups

Mobility

Quick roll on whatever needs it.

Strength

5/3/1 Week 1 (or 5 if your on the alternate schedule) 

Deadlift

WOD

"Nancy"

5 Rounds

400m Run

15 - Overhead Squats (95)

Endurance

Hill sprints, walk down.

Find a good hill between 40 and 100m Repeat for 25 minutes.

30 burpees

Trail Run 35 minutes. 

Or you could play some soccer. 

Note: If you're up for the endurance WOD, make sure it's separated from the other prats by several hours. I'm planning the Strength and metcon in the morning and then the endurance late in the afternoon or early evening. The endurance WOD is designed to drain your energy and then have you run, forcing you to dig deep and forcing your body to rely on longer term energy (fat) once the short term (glycogen) is used up.