Saturday, August 13 2022

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

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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!

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