It’s a benchmark WOD for everyone today. No matter which class you took you did some sort of version of “Nancy”! Way to go to Kat and Jeff the happy CF couple (corny but cute) who were the only 2 people to do “Nancy” Rx!!!
NO NEED TO DROP THE BAR,
UNLESS THE BAR IS DROPPING ON YOU!!!
There is no need to drop the bar on purpose!!! Finish your reps through full range of motion performing both the positive (moving away from the starting position) and negative (returning to the starting position) movements.
If you have energy to burn and you want to throw something, throw a slam ball as that is it’s purpose.
3 Rounds: Run 400 meters 15 Overhead Squats (KB x 2)
5 Rounds: Run 200 meters 15 Overhead Squats (KB x 2)
CF Class WOD:“Nancy” Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps
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