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Heavy Nancy

30
Aug

Heavy Nancy

Need help with your gymnastics? 

Join Coach Allison for a FREE Seminar TOMORROW!

Open to all CFD athletes!  Register here

WOD for Friday 083112Click Here For Today’s Schedule
Muscle Ups
3 reps on the minute for 10 minutes
–Rest–
5 Rounds For Time:
Run 400m
15 Overhead Squats (115/75)

Post Push Jerk Loads and Workout Reps to Comments
For the skill segment, work up to your current Muscle Up capability and then perform 3 reps on the minute for 10 minutes!

The conditioning workout is a scaled heavy version of the CrossFit Benchmark WOD, “Nancy”.  Normal RX weight is 95/65.  You are to take the bar from the floor to be RXd, but use the rack if you are unsure or unsafe.

ENDURANCE WORKOUT tonight at 6pm!

Coach Glassman on the Overhead Squat
[youtube]https://www.youtube.com/watch?v=TzOHNCEzoSA[/youtube]

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