WOD
“Nancy”
5 rounds For Time:
400m Run
15 Overhead Squats 95#/65#

Accessory
Strict Pull-ups: Week 4
Freedom:
3 rounds of:
30 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang
Followed by 7 Strict or Box Assist pull-ups
–rest 90 seconds between sets–

Independence:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 10-second Dead Hang
Followed by 4-6 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–

Liberty:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang
Followed by 3 Box Assist pull-ups
–rest 90 seconds between sets–