SRCF Workout Of the Day

• WOD 2026.07.03

  Opt. 2: Rowing Nancy

  5 rounds for time of:
  400 m Row
  15 Overhead Squats 95 lbs
  
  Post total time.

  BTWB

  Week of Benchmarks: Opt. 1: Nancy

  5 rounds for time of:
  Run, 400 m
  15 Overhead Squats, 95/65 lbs

  BTWB

  EMOM for 8 mins: Snatch Pull + Hang Squat Snatch

  1 Snatch Pull + Hang Squat Snatch, pick load
  
  Every 1 min for 8 mins.

  BTWB

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