WARMUP
10 min AMRAP
1 min cardio
10 leg swings
10 worlds greatest
10 Samson Lunge
5 push-up to down dog
10 Passthroughs
10 PVC OHS w/ pause
Then…
BB Warmup w/ PVC + Sotts Press
(Feel free to use a BB if you are comfortable w/ Sotts Press)
STRENGTH
Clean (power or squat)
5@75
3@85
1+@95
WOD
“Nancy” – STRICT CAP of 18 min
5 Rounds For Time
400 meter Run
15 Overhead Squats (95/65 lb)
**You must have a judge to go for the board. No exceptions on this one, since OHS can be questionable.
Intended Stimulus
“Nancy” should feel very light. Your lungs should burn throughout the WOD. If you struggle with Overhead Squats, lessen the load so you can perform all 15 reps unbroken. Prioritize range of motion (aka: full-depth Squats) over load. Enjoy the “runner’s high” you get at the end of this WOD.
Scaling Options
This benchmark couplet is meant to be light and fast. Reduce the load on the Overhead Squat or do Front Squats so you can perform all the reps unbroken and still run fast. Scale rounds/reps as needed. Sub a 500m Row or 1k Bike.
OPTIONAL POST WOD
200m walk
CrossFit Reserve 