Wednesday WOD – “Naughty Nancy”

30 Jun

A) Warm Up

2 minute run 

20 PVC OH Squat 

1 minute squat therapy 

20 UW BB Push Press

1 minute walking Lunge w/overhead reach 

3 minute shoulder flexion 

B) Strength

Work up to a heavy Push Press + Push Jerk + Split Jerk (Scaled - Find 3RM Push Press)


“Naughty Nancy”

4 RFT:

600m Run

25 OHS (65/45kg) 

D) Core

100 V Ups for time

E) Sport

Snatch - work up to a 1 RM

Clean and Jerk - work up to a 1 RM

100 GHD Sit Ups

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