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Friday January 25th, 2013 -CrossFit Stapleton -Denver, Colorado

Workout of the Day
“Nancy”
5 rounds for time of:
400 meter run
15 Overhead squat 95#/65#

then
A) DeadLift -Every :30 seconds on the :30; 2 reps x 12 sets @ 70% 1RM;
Speed is goal (touch and go w/o “over bounce” )
B) Hang Squat Snatch 3@63% 3@70% 3@77% 1@85% 1@93% 1@100-101%; Rest 2-3
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=63 

We performed  “Nancy”  on July 10th and October 30th of 2012, see your results here:

http://crossfitstapleton.com/tuesday-july-10th-2012-crossfit-stapleton/

http://crossfitstapleton.com/tuesday-october-30th-2012-crossfit-stapleton-denver-colorado/

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