Main WOD
“Nancy”
5 Rounds for Time:
-400m Run
-15 Overhead Squats (95/65)
Rest, then…
-200 Double Unders
Optional Strength Work
Jerk – 3, 3, 3, 3
Before or after… work on foot placement with light weight
Post loads and results to www.ironmajorcrossfit.com
Coach's Notes. Standard start times of 0545 and 0630, warm up prior and be ready to 3, 2, 1...Go!
Main WOD: You’re going to love Nancy. It is just two elements and only a handful of rounds. What can be so bad about that? You will lose all feeling below your waist. Enjoy.
When you’re done with that, rest and get out your rope for 200 Double Unders… for time or not.
Optional Strength Work: Get a bar and a rack to do heavy triples of Split Jerks. These should be difficult, but not impossible. Either before or after, work with light weight on foot placement and leg positioning. Use this video as a guide for where your feet should land.
ROUTINE IS THE ENEMY.