Benchmark WOD “Nancy”

Jun 9th, 2020

Category: Uncategorized

Benchmark WOD “Nancy”

Assault Squad

Outdoor Fitness at CFS – Register through the ZenPlanner App. Zoom WOD @ 12pm and 5pm today. Check our Class Schedule for all upcoming times. Follow the link in our bio to join—-> https://zoom.us/j/491227192

Warm Up
Run 400m
20 PVC Pass Throughs
Run 300m
15 Snatch Grip Behind Neck PVC Press
Run 200m
10 PVC Overhead Squats

Benchmark WOD
“Nancy”
5 Rounds
400m Run
15 Overhead Squats 95|65

Level 2 – 75|50
Level 1 – 65|35

At Home Version
“Nancy”
5 Rounds
400m Run
20 Single Arm Overhead Lunges 50|35*

*10 each arm, can also sub 15 front rack goblet squats. There are SA OHL on Thursday this week as well.

Level 2 – 40|25
Level 1 – 30|15
Adv – 70|50

Extra Work
5×3
Power Clean & Jerk

*Reset after each set, No touch and go