Wednesday, June 27th 2012

Warm-Up / Mobility
- Run 2 River Trail and Back
3 Rounds
 - 10 Flutter Kicks
 - 10 KB Windmills (5 each side)

Strength
10 sets of 3 on the Minute
- Sumo Deadlift - 50% of one rep max

Met-Con
Nancy
5 Rounds for Time
- 400M Run
- Overhead Squats 95# / 65#