03.30.2020

Full WOD details are found on SugarWOD

Home Weightlifting
Press behind the neck 2 x 10 reps
Press in a split 2 x 10 reps
Push jerk behind the neck in a split 3 x 5 reps
Tall split jerk 3 x 5 reps



WOD
Quarantined Nancy
5 RFT
15 weighted squats or OHS if you have a barbell
400m run

Or if you aren't in a position to run outside

For Time
75 hollow rocks
50 DB renegade rows- you can do this with a single DB and switch sides every 5 reps



Core Conditioning
4 sets of hip drops from a side plank - 20 seconds on, 10 seconds off right side4 sets of hip drops from a side plank- 20 seconds on, 10 seconds off left side

then..
4 sets of hollow body hold or bent knee hollow hold
20 seconds on, 10 seconds off