We’ve been hitting some of the benchmark CrossFit WODs recently (Fran, symptoms Elizabeth).  I’ve been very impressed with how everyone is tackling them, rx getting good times and scaling appropriately.  Today’s WOD, Nancy, is another excellent benchmark.
We’ll cap this one at 25 minutes.  Find a weight you can OHS 15 times unbroken to start (RX is 95/65), and use that for the WOD.  If needed, shorten the runs, or scale to 4 rounds.  There is an amazing physical response of runs following squats of any type.  You may find your legs don’t work exactly the way you think they should.

Stacey  getting some weight overhead

Workout of the Day

400m run
15 Overhead Squats 95/65