4th Glory Board WOD 
“Nancy”
5 Rounds for Time:
400m Run
15 Overhead Squats (65/95)

-Must be completed as written to get on the Glory Board. Make sure to record your time and how you completed the workout. Good Luck!

Coaches Tips
Pace your Run – don’t go out too fast, find a pace you can maintain for all 5 rounds
Unbroken OHS – find a weight that allows for Unbroken sets, at least for 3 rounds if not all.
-Smooth & Fast transistions-

Goal Times:
Elite = under 10min
Advanced = 10-12min
Intermediate = 12-16min
Beginer = under 17min

PureFit WOD

“Nancy-ish”
4 rounds:
400m Run/row/ski/Bike (20)
15 cyclist squats or OH banded/PVC pipe squats