August 16th, 2019


What does one do when they forget  their gym clothes? They do the WOD anyway!

Today’s WOD

For Quality

10 Rounds

1 Muscle Snatch + 2 Overhead Squat



5 Rounds

400m Run

15 Overhead Squat 95/65

Nancy is a classic workout that challenges the overhead position, as well as the lungs. Get some extra overhead mobility in before class if you want to hit this one hard. This is a benchmark workout!

Score:  Time to Complete Intensity


Scaling for Intensity

  • 400m Run → Reduce Distance

Overhead Squat → Reduce Weight → Front Squat

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