Basic
Every minute, on the minute, for 15 minutes:
Minute 1 – Goblet Squat x 10 reps @ 2111
Minute 2 – Strict Supinated-Grip Pull-Ups x 6-8 reps @ 2110
Minute 3 – Reverse Snow Angels x 12-15 reps
Five rounds for time of:
Run 400 Meters
15 Goblet Squats
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110
Performance
Every two minutes, for 16 minutes (8 sets of):
Overhead Squat x 3-4 reps
Build in weight over the course of the 8 sets.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110