WOD 11/19/15

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Strength
Paused Front Squats: 2X5@70%, 2X3@75%, 1X3@80% (3 count pause in bottom, no bounce to stand) – rest 90 sec.

Benchmark
A) “Nancy”
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs

B) “DT” – Only do if you already have a Nancy score.
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

 

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