“Nancy”

5 Rounds
400 Meter Run
15 Overhead Squats

Weight: 95/65

5 Rounds
400 Meter Run
15 Overhead Squats

Weight: 75/55

5 Rounds
300 Meter Run
10 Overhead Squats

Weight: 55/35

WOD GUIDANCE & GOALS
BENCHMARK! Run the 400’s at your 5k pace (moderate 7/10 effort). You should be able to pick up your bar as you run into the gym, and do at least the first three rounds of overhead squats unbroken. The weight for the squats should feel light! Once you finish your squats, expect your legs will feel heavy for the first 50 meters of the next run. ONce you’re past the first 50 meters, pick up your pace. Target 15 minutes.

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