Phone: (813) 440-8882

Wednesday December 19th

18
Dec

Wednesday December 19th

Warm up-
5 minute row
Then 3 rounds
20 Pass Throughs
15 Overhead Sqaut thearpy squats against the rig

Strength-
3-3-3-3-3-3 Overhead squats
If you are  experienced with this movement go heavy
5-5-5-5-5-5 If you are not experienced. Use this time to drill technique. LOW WEIGHT

Wod- **We want you to try for these overhead squats, even if its light weight. If you absolutely can not do them we will sub out front squats or back squats.

Nancy
5 rounds for time of:
400-meter run
15 overhead squats

Men: 95 lb.
Women: 65 lb.

Scroll for scaling options.
Post time to comments.

Compare to 160729.


Related:
CrossFit WOD 180605 Tips With Rory McKernan
• From the vault: “Nancy” WOD Demo
• From the vault: WOD 120603: “Nancy” Demo With Reebok CrossFit Velocity


Scaling
This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.

Intermediate Option
5 rounds for time of:
400-meter run
15 overhead squats

Men: 65 lb.
Women: 45 lb.

Beginner Option
4 rounds for time of:
400-meter run
10 overhead squats

Men: 45 lb.
Women: 35 lb.

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