WOD

“Nancy”

5 rounds for time of:

– 400m run

– 15 Overhead squats (95/65)

A. Squat Clean – build to a tough single in a few sets  – short rests

B. AMRAP Squat Cleans in 5 min – 60% of part A

Dead Lift – build to a tough single in a few sets w/ partners – NOT a 1RM

(rest 5 min) then…

Push Press 2-2-2-2-2-2-2

then…

18-15-12 reps for time:

– Thrusters (75/55)

– Burpees

Rest 5 min

then…

3 x 15 KB swings (2/1.5) rest 45 sec between sets

One power snatch every minute on the minute for 10 minutes (increasing load)

then…

21-15-9 reps for time of:

– Box jumps (30/24)

– Pull-ups

– Weighted sit-ups (25/15)

Back Squat 5-3-1-1-1 (build to 1RM)

then…

“Jailbreak”

complete the following for time:

– 40 kettlebell swings (53/35)

– 10 front squats (135/95)

– 200 m run

– 30 kettlebell swings

– 10 front squats

– 200 m run

– 20 kettlebell swings

– 10 front squats

– 200 m run

A. power clean cluster – 1.1.1.1 x 4; rest 5 min – 10 sec b/t reps
B. press x 1/push press x 4; rest 3 min x 3
C. 8 ring rows (as low as possible) – 15 lunges b/t sets x 3 – not for time

For time:

– 100 Double Unders
– 50 Wall Ball Shots
– 50 Hand-Release Push-Ups
– 100 Double Unders

then…

500m row sprint or 1 min max cal on airdyne