Warm up:

Squat recovery stretching
Then 5 minutes max Burpees

Strength/skills:

5 X 5 Rear foot elevated Squats

WOD:
“NANCY”

400 Meter Run
15 Overhead Squats (95/65)

5 rounds for time!

Great Barbell Video!

http://www.youtube.com/watch?feature=player_embedded&v=9-5BnZJV4Ys

 

Sometimes Just the Bar is enough to kick your ass. Doing a movement light and correctly will build a great base movement to really succeed down the road at. 

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