WOD 7/7/20

15 Minutes to a Heavy Power Clean

Then…….

Lucky 7s -Happy 70th Birthday to Nancy!!!!

7 Rounds

7 Deadlifts 135/93

7 Power Cleans 135/93

7 Chest to Bar Pullups

7 Cal Bike or Ski

7 Burpees Over Bar (Sorry, Nancy)

 

Happy 70th birthday, Nancy!!!!

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Virtual WOD: 7am, 12 noon, 6pm

a. Handstand Hold 3×90 sec

b. Stiff Leg Deadlift 3×20

Then…….

The Virtual Fancy Nancy Birthday WOD

10 Rounds

7 DB Deadlift, rt arm

7 DB Deadlift, lt arm

7 DB Hang Clean, rt

7 DB Hang Clean, lt

7 Renegade Row, rt

7 Renegade Row, lt

7 Burpee Over DB

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Fit4All-9am

Fancy Nancy Gone Bad-Championship Version

5 Rounds, 1 minute each movement

Ski or Bike

DB Deadlift

Ring Rows or Pullups

DB Clean

Burpee

1 Minute Rest