Thursday Aug 11


Warm Up


2 Rounds

200m Run

10 Squats

10 PVC Shoulder pass through


Hip and Lat

Snatch Pull Prep

Tempo Snatch Deadlift

Tempo Snatch Deadlift into high pull

Snatch High pull


Snatch High Pull

2 x 3 @87%

3 x 2 @90%+

Rest 2-3 minutes between sets

TC:12 min

Score: Weight

Scaling Options


5×2 @ weight across 



5 Rounds

400m Run

15 Overhead Squats 42.5/30Kg

Scaling Options

5 Rounds

400m Run

15 Overhead Squats 30/25 Kg


5 Rounds

200-400m Run

15 Overhead Squats @ Light


Naughty Nancy, CF Games WOD 2013

4 rounds

Run 600 meters

25 Overhead squats 60/40 KG

Time Cap: 20 minutes

Score: Time


Bird dog + row

3 x 10/side

Rest 30-45 seconds between sets 

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