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lurong wod “Nautical Nancy”

5
Oct

lurong wod “Nautical Nancy”

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

Skill Work:

2 ROUND TABATA:

D.U.

HAND RELEASE PUSH-UP

2 ROUND TABATA:

BICYCLE CRUNCH

PLANK WALK

Metcon (Time)

“Nautical Nancy” Lurong WOD.

17 min time cap.

5 rounds for tims :

400 m row

15 OHS (pvc/pvc)(65/45)(95/65)

Athletes not doing the challenge will be doing “nancy” ….run and OHS

Athletes doing Hatch on Tuesday …if desired…sub out OHS for power clean (75/55)(95/65)(135/95) or KB swing (35/26)(53/35)(70/53) as hatch is aggressive after doing OHS.
Be smart if you are doing Hatch on Tuesday.

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