500m Row
10 Passthroughs
20 Double Unders
20 Situps
2x:30 Hanging Thoracic Stretch with partner


Banded Calf Stretch
Banded Hip Stretch
1st Rib



5 rounds for time:
400m Run
15 OHS (95#)

Time: 19:53

OH Squats are a huge weakness of mine so I wasn’t really surprised that I finished so poorly here. I broke the first set up into 13-5. Second and Third sets were 10-5. Fourth set I went to shit and did 6-5-4 or some garbage. Last set was 12-3. I really got demoralized during that third set and almost considered dropping out. Need to keep my head up and train more at this movement so 15 reps at 95# is a piece of cake. You got me this go around Nancy.

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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