10/7/15...WOD

Warm up: OW#2 Mobility:

  • Couch Stretch 2 MINS per Leg (4 Total)
  • Shoulder/Mid thoracic mobility with Foam roller, lacrosse ball, Double lacrosse ball 5 MINS total

WOD:

"Nautical Nancy" ---Lurong #4

5 Rounds

  • Row 400m
  • 15 OHS 95/65

Post Workout:

  • 5x6 RDL's (Light to Moderate)