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Wednesday 104

Published on October 8, 2008, by in WOD.

CrossFit: "Nancy" wmv,  mov

Five rounds for time of the following: 400 meter run and 15 – Overhead Squats. Men 95lbs, Women 65lbs.

Elements:Three rounds of the following: 400 meter run Overhead Squats. 45lb bar.

Road Warriors: 10 rounds for time of the following: 10 handstand push-ups and 30 squats.

CrossFit Kids: "Nancy"

SuperFrogs: Same as level -1. 15lb dumbells.

Leap Frogs: Four rounds of 400 meter run and Overhead Squats. 5 – 10 dumbells.

Tree Frogs: Four rounds of 200 meter runs and Overhead Squats. Broomsticks.

Tadpoles: Three Rounds of Stairs and Overhead Squats. Broomsticks.

Fight Gone Bad does not discriminate between Frogmen, School Principal's, Executive Assistant's or teens we all must suffer the same punishment.