2 April 2012 – “Nancy” – a BENCHMARK!!!!

Warm-up

Run to Jack in the Box and Back

Mini “Nancy”

Run to Cone, 5 OHS with PVC, Run, 10 OHS, Run, 15 OHS, Run, 10 OHS, Run, 5 OHS

 

 

 

 

 

 

 

 

Strength/Skill

“PayDay Pull-ups”

Women – 30 Pull-ups without coming off the bar, April DUES Covered by AllSport CrossFit

Men – 50 Pull-ups without coming off the bar, April DUES Covered by AllSport CrossFit

 

WOD – “Nancy”

5 rounds for time of:

400 meter run

95/65 pound Overhead squat, 15 reps

 

Cool Down

3 Rounds of:

25 Ab Mat Sit-ups

0:25 Plank Hold

Be sure to remember:

Leave a Reply

*

captcha

Please enter the CAPTCHA text