Saturday WOD – 053114

Kay

Kay during “Murph”

If any Barbell Club peeps want to come early to get their lifts in so they can get up to watch Regionals, please ask me.

WORKOUT OF THE DAY

Fitness
“Nancy”

5 rounds for time of:

Run 400M
15 OHS 95/65#

Last performed 7/27/2012.

Performance
1. 15 minutes to Work up to a 80% Snatch (establish a 1RM if feeling good)

2. 15 minutes to Work up to a 80% Clean (establish a 1RM if feeling good)

3. Bench Press: 1×5@ 40% 50% 60%, rest as needed

4. Establish a 1RM Jerk from the rack

5. Metcon
“Nancy”

5 rounds for time of:

Run 400M
15 OHS 95/65#