Strength –

Bench Press – 5 x 5

Workout – 

“Nancy” – 25min CAP

5 rounds for time

400m Run

15 x Overhead Squats – 42.5/30kg

Session Info – 

Strength – This strength piece is a maintenance strength piece. Athletes should warm up to a challenging 5 reps and try to look at maintaining this weight across 5 sets.

Workout – Today’s WOD is a benchmark WOD called Nancy. This is a base line workout which will be used over time to gauge our fitness as we revisit at different stages. Through this workout athletes should try and keep their pace consistent. Working hard and fast while keeping heart rates at a level where they won’t burn out.