"Frantasy Land" + "Nance-tasy Land"

EQUIP: Bar (95/65 starting load) + Reload Plates, Pull-Up Bar

WARM-UP:

*Active Stretch

*400m Run

5 ea. w/ Unloaded Bar:

*Front Squat

*Push Press

*OHS

*Hang Power Snatch

*Pressing Snatch Balance

*5 x Burpee Pull-Up

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WOD 1: “FRANTASY LAND” (2014 CrossFit Games Team Event)(done as individuals!)

For Time (30 Min. Cap) -

21-15-9 x

*Thruster (95/65)

*Pull-Up

15-12-9 x

*Thruster (115/75)

*Chest-2-Bar Pull-Up

12-9-6 x

*Thruster (135/95)

*Bar Muscle-Up (sub: band-assisted, jumping from box, OR 3 ring row + 3 ring dip = 1 m-up)

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WOD 2: “NANCE-TASY LAND” (adapted “Nancy”)

For Time (25 Min. Cap) -

*400m Run

*21 x Overhead Squat (95/65)

*400m Run

*15 x Pressing Snatch Balance (95/65)

*400m Run

*12 x Hang Squat Snatch (115/75)

*400m Run

*9 x Power Snatch (135/95)

*400m Run

*6 x Overhead Squat (As Heavy As Possible)

SCORE = A) Time + B) Load for last set of OHS