210924

Workout of the Day for Friday, September 24th, 2021:

“Nancy”
5 Rounds:
400m Run
15 OHS @ 50% 1RM

Or

Nasty Nancy
5 Rounds:
400m Run
15 OHS @ 60% 1RM
15 Bar Facing Burpee

“After Party”
21-15-9:
GHD Sit-Up
KB Swing 70/53-lb

or:

For Time:
500m Row

Sweat Sessions Workout:
20 Min AMRAP:
200m run
15 DB Front Squat
15 Burpee