Mon, Aug 22

Don’t forget to register for our 31 Heros WOD on Sept 3rd!
Follow the online instructions.

Warm Up:
“Nancy” specific self-myofascial release w/foam roller and ball:
– Soleus rock & Roll
– Center quad rock & roll
– VMO rollout
– Side Roll

Then:
Starting with PVC then adding weight each set:
muscle snatch + overhead squat + snatch balance + sots press
(3 sequences of one rep each = 1 set x 3 sets)
Try to work up to the weight you plan to use for the WOD.

Test: 1 min AMRAP: Box Jumps (18 or 24″ box)

WOD: “Nancy”
400m run
15 OH Squat

Post WOD:
Wendler back squat (optional!!)
“Nancy” specific self-myofascial release w/foam roller and ball:
– RF Flex (rectus femoris w/a bent knee)
– VMO rollout (vastus medialis oblique- front inside of thigh)
– SPI Rock & Roll (serratus posterior inferior – mid and lower back)
– TP Butterfly (trigger points between shoulder blades and spine)
– Infraspinatus rotations & shrugs