Warm Up
20 Shoulder Discolates
20 Overhead Squat
20 Good Morning+Jump
4 Round
Contioning(The Girl Benchmark)
5 Rounds For Time
400 meter Run
15 Overhead Squats (40/30 kg).
Good Times for “Nancy” – Beginner: 17-20+ minutes – Intermediate: 13-16 minutes – Advanced: 10-12 minutes – Elite: <9 minutes.
Scaling Options
Intermediate 5 Rounds for Time of: 400 meter Run 15 Overhead Squats (40/20 kg)
Beginner Option 4 Rounds for Time of: 400 Meter Run 10 Overhead Squats (20/15 kg)
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