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Preheat:
Group Warmup5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
Run 200m
2 rounds Cindy
Run 200m
10 Snatch Grip Deadlift
10 Snatch Grip High Pull
10 Heaving Snatch BalanceWOD
- ‘Nancy’
- 5 rounds
- 15 Overhead Squat, 95/65
- Run 400m
- record time and loads to comments
Dessert
- 3 rounds Partner Med Ball Toss 5 x 5 x 5 x 5
Food for Thought:
“"Be conservative with your cueing and remember that there are limits to what a human being can listen to and process about their own movement."”
by Coach Rippetoe.
‘Nancy’ 94lbs 13:23 Almost 2.5 min. faster then last time thanks Chef
‘Nancy’ 66# 16:20
Badass, Mark, really.
Nancy 18:05 @ 65#. Probably lost 2 minutes due to starting at 85# and having to take weight off. Plus, ran 500 yards first round (good think I ran into Mark, who was completing his 2nd round). You’d think after 7 months I’d know the running distances by now!
Nancy wins – 53#, Four rounds plus a little (10 reps), saved by the 20min cutoff. See ya next time Nanc…
“Nancy” with a bum knee ( I know, the excuse is getting old…so am I! ) 14:40, only 74# though, still felt better than last time, form better on OHS
‘Nancy’ 17:57 with only 44#….. it was to light but I was afraid of hurting my lower back with both running and Overhead Squat in the same WOD.
I had an awesome time with Anna doing the ‘Partner Med Ball Toss’
16:16 @ 77#
Man those OH squats got heavy quickly.
17:46 @ 90…ran 500 meters first round….good sprint at the end with Hronn
18:48 @63
Hronn- You were such a good sport with my counting.. haha
Nancy is always evil. Gotta get lower on my OHS or she’s gonna keep cracking that whip. Need better shoes too these are just killing my feet.
Huge improvements!! Be damn proud!
3 rounds + 11 OHS @ 94lbs in 25 minutes. Ouch!
Charlie-
AP- lol we rocked that counting