Tuesday WOD

"Nancy"

Five rounds for time of:

400 meter run
95 pound Overhead squat, 15 reps

or

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds
Ring dips

Post time to comments.



Check out Adam's form on the power clean, fully-extended, shrugging, and even up on the toes for max velocity....and only after a month at our place.

Results on "Nizabeth" (3 rnds of 400m run, 15 95# OHS, 15 95# P Clean, 15 dips)

Jason: 16:45

Adam: 21:26

Pat: 16:50

Roger: 16:50