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WOD

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
RX-95/65#

50-59-65/55#

60+ -55/45# Back Squats

Basics-3 Rounds 200m Run, PVC/BB OHS or BS

DESCRIPTION

* “Nancy” is a class benchmark workout

* This simple 5-round couplet of running and overhead squats is intended to take between 11-20 minutes to complete

OVERHEAD SQUATS

* Choose a lighter weight that can ideally be completed unbroken on each set

* Within the workout, there definitely shouldn’t be more than 1 break per round

* For athletes who really struggle with overhead squats, there are a few options:

* Go lighter to work on positioning and complete more reps (20-25)

* Go lighter to work on positioning, complete the same number of reps, and look to run really fast

* Complete front squats at a slight heavier weight (115/85)

* The barbell starts on the ground in this workout

* Athletes can squat snatch the first rep if they’d like to