Here comes Nancy...

Warm-up
not for time

20 walking lunges
20 push-ups
20 jumping squats
than with pvc or wood
20 back squats
20 pass thru's
20 overhead squat
20 snatch balance



sWOD
Overhead Squat

Novice:
3-3-3-3-3  (try to increase weight BUT still not worried about it being heavy)

NOTE: Focus on the range of motion and being able to stay locked out.

Advanced:
5-5-3-3-3-2  (try and move up in weight each set)

Since we are going heavy, you first rep can be a snatch balance.


WOD
"Nancy"
5 rounds for time of;
400m
15 Overhead Squat @ 95/65#

NOTE: Scale weight accordingly. I recommend stretching out/rolling out hamstrings and lower back before and after this WOD.