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‘HEAVY NANCY’

5 Rounds

400m Run
15 OH Squats (135/95lbs)

Do Beyond Rx’d programming for the day.

Rest 20 minutes

10 Rounds for time:
30 Double unders
10 calorie Assault Bike
10 Pull ups (chest to bar)

– Goal is to finish under 20 minutes, and closer to that 15 minute mark. Consistency in those double unders will really pay off, can you complete all 10 rounds with no misses?

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.