Then along came Nancy!

Today's WOD:

Nancy
  
Run 400m
15 Overhead Squat 95/65 lbs
  
5 rounds for time.
  

Warm-up:

  1. Samson Stretch
  2. Overhead Squat 
  3. Sit-up
  4. Hip/Back Extension
  5. Ring Dip
  6. Pull-up
  7. Burgener Warm-up
3 rounds of 10-15 reps.

MOD:

Overhead Squat
Pose Running

Post-WOD:

Muscle-up 3 3 3
Roll & Stretch

Morning Crew Results:

Preston 22:27 Scaled.

David 16:52

Mike 30:37

Kathy 24:25 Scaled.

Chris 18:04

Terri 18:34

Kim 25:35 Scaled.

Bill 21:55 Scaled.

Larry 22:49 Scaled.

Ryan 21:10 Scaled.

Jose 20:38 Scaled.

Afternoon Crew Results:

Teresa 29:33 Scaled.

Brian 19:38 Scaled.

Kelly 21:20 Scaled.

Alexa 21:49 Scaled.

Holden 17:22 Scaled.

Allen 22:25 Scaled.

Nicole 24:02 Scaled.

Trey 16:51 Scaled.

Tyler 32:24

Eric 20:16 Scaled.