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Warm-up
3 Rounds
:45 Work/:15 Rest & Rotate
a – Handstand Shoulder Taps
b – Pass Throughs in Bottom of Squat
c – 200m Sprint
-Scale to plank shoulder taps & 100m sprint as necessary
Benchmark WOD (20 Minute Hard cap)
“Nancy”
5 Rounds
400m Run
15 Overhead Squats (95,65)
Level 2- (75,50)
Level 1- (65,35)
Scores/Comments from Nancy on 6/7/2017
Scores/Comments from Nancy on 12/11/2014
WOD 2
EMOM12
30 Hollow Rocks
50m Handstand walk or 4 Wall Climbs
20 Sit-ups/12 GHD Sit-ups
Or Extra Work
Extra Work
Push Press + Push Jerk + Jerk (2+2+1) x 3
Push Jerk + Jerk (2+1) x 2, (1+1)x2
Jerk x 1 x 3 sets
*Move up in weight through the course of the sets.