OVERVIEW
Today’s WOD has almost 2 miles of cumulative running, paired with overhead squats and burpees. The squats should be at a load challenging for 15 reps, and likely requiring 2-3 sets per round. Burpees should be steady effort with little to no breaks.
WARM-UP
Run Prep
Front/back gates (walking hydrants)
Frankensteins
Knee hugs
Daisy pickers
Flamingos
Skips
Pulling drill/wall leans
Overhead Squat Prep
10 PVC Pass throughs + 10 air squats
Banded hips
10 OH squats + 10 Sotts press
Banded ankles
10 OH squats + 5 yogi push-ups
STRENGTH/SKILL
WOD Prep
10 Overhead squats (empty bar) + 10 push-ups
5 Overhead squats (light) + 10 burpees w/o push-up
5 Overhead squats (medium) + 5 burpees
100m run + 3 Overhead squats + 3 burpees at WOD pace
WOD
Nasty Nancy
5 rounds:
• 500-m run
• 15 overhead squats
• 15 bar-facing burpees
W 125 lb. M 185 lb.
COOL DOWN
Hamstrings
Quads
Trap mash