Rowing 'Nancy'

5 Rounds

500m row

15 OHS @ 65-pounds

Push your pace on the row and go straight to the barbell. 

"Nancy"
5 rounds for time of:
500 meter run
95 pound Overhead squat, 15 reps

Notes: Ran lap around outside of Y. All sets unbroken.

Hollow Rocks 4X15

Rowing Nancy
5RFT:
500m Row
15 OHS, 55-pounds

18:34

'Nancy's Little Sister'

5 RFT:
250m run
15 OHS @ 75lbs

Rowing Nancy

5 RFT:

500m Row
15 OHS @ 65lbs

16:46

"Nancy-ish"
5 RFT:
500m run
15 OHS @ 75lbs

17:29

"Leftovers"
5 Servings of "Cindy" 1 Serving = 5 pull-ups, 10 push-ups, 15 squats
4 Servings of "Nate" 1 Serving = 2 MU, 4 HSPU, 8 DB Swings @ 50lbs
3 Servings of "Nancy" 1 Serving = 400m Run, 15 OHS @ 30lbs
2 Servings of "Coe"  1 Serving = 10 Thrusters @ 20lbs, 10 Swiss Ball Push-ups
1 Serving of "Kelly" 1 Serving = 400m Run, 30 Box Jumps, 30 Wall Balls

Bench Press 5-3-1-1-1

135-185-195-205-215-225

"Nancy"

5rft:
400m run
15 OHS, 95lbs

14:37

"Nancy"

5x for time:

400m run
15 OHS, 95#

15:39

*compare to 6/5/09

"Nancy"

5 RFT:

400m run
15 OHS, 95#

16:37