W.O.D. Wednesday 9-25-2013

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Blast from the past! Treadway and Aaron last fall.

WOD –

“Nancy”
Five rounds for time of:
Run 400 meters
Overhead squat 95 pounds, 15 reps
Finesse and control at high heart rate is critical. “Nancy” demands it.

Comp WOD –

“BeerCity Nancy”

Four rounds for time of:
Run 400 meters
*Overhead squat 115 pounds, 25 reps (1st and 3rd round)
*SumoDeadlift High Pull 115 pounds, 25 reps (2nd and 4th round)

20min Mobility – Manage your business!!

2 thoughts on “W.O.D. Wednesday 9-25-2013

  1. 14:50 @ 75lbs on the Comp WOD.

  2. 16:?? i ran a extra 2 laps on mistake. @ 45lbs

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