WOD:

“Nancy” 5 RDS 400m Run 15 OHS 95/65

ACCESSORY:

Weighted Dips 3-3-3-3-3

Weighted Pull-ups 3-3-3-3-3

Comp Rx:

1. Squat Snatch Build to a Heavy Single

2. ”Ring of Fire” AMRAP 9: 1 Ring Muscle-up 1 Squat Snatch (135/95) 2 Ring Muscle-ups 2 Squat Snatches (135/95) 3 Ring Muscle-ups 3 Squat Snatches (135/95) … Up by (1) rep each round

3. Bike Conditioning 2 Rounds, Not for Score: Minutes 0:00 – 5:00 – Light Pace Minutes 5:00 – 8:00 – Moderate Pace Minutes 8:00 – 10:00 – Fast Pace