Benchmark WOD
“NANCY”
5 Rounds For Time: (25min cap)
400m Run
15 Overhead Squats 95/65 MRX 75/55
**compare to Jul 30, 2020; Jun 25, 2018; Aug 25, 2016**
OR
CrossFit Games WOD (RX+)
“Nasty Nancy”
5 Rounds For Time: (25min cap)
500m Run
15 Overhead Squats 115/75lbs RX+185/125 MRX 85/60
15 Bar Facing Burpees
**compare to Oct 16, 2020**
OR
CrossFit Games WOD 2013
“Naughty Nancy”
4 Rounds For Time: (25min cap)
600m Run
25 Overhead Squats 95/65 RX+140/95 MRX 75/55
**Compare to Aug 8, 2020; Jul 25, 2019**
Core Development
1min Max Evil Wheels
1min Max Hip Extensions
CFHSV Running & Endurance WOD:
For Time (and leaderboard):
800m run
rest 4 minutes
8 x 100m sprints
100m recovery walk between efforts
2 x 800m run
rest 2 minutes between efforts
*****************************************************************
We will be hosting our Black Shirt Club / Green Team Skill Test
Sunday, August 28th at 11am
Sign up in MBO to reserve your spot!
*****************************************************************
