Warm Up

2 Rounds Of:
200M Run
6 Samson/Hip Stretch
5 Goblet Stretch
10 Passthrough
10 Press 2 OHS


– 1st Rib

Met Con


5 Rounds For Time Of:
400 meter run
15 O.H. Squat (95/65#)

Jeremey – 16:39
Charlotte – 19:04 (Row)

Compare to 7/12/16. The last time we did Nancy, I didn’t get one set of OH squats unbroken. This time, I got through 3/5 unbroken. On the 4th set, I lost my balance after 12. On the last set, my shoulders were just fried, and I went 13/2 like a little baby. Should’ve just pushed through. Either way, that’s a 3 minute PR! This might be my new favorite girl WOD.

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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