"Mary, Meet Nancy/ Nancy, Meet Mary"

Above: Nancy Reagan and Mary Lou Retton

*Note: Today's S3 Conditioning workout is a play on two of CrossFit's benchmark girl WODs, named "Mary" and "Nancy."  Reps and rounds have been decreased and exercises changed here and there...enjoy!

EQUIPMENT: Barbell (95/65), Jump Rope, Pull-Up Bar

WARM-UP:

*Traveling Active Stretch/ Dynamic Warm-Up w/ PVC

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5 Min. AMRAP of “ Little MARY:”

*5 x Handstand Push-Up (mod: decline atop box OR Hand-Release Push-Up)

*5 ea. leg x Pistol (mod: single-leg sit to box OR hold pole)

*5 x Pull-Up (mod: w/ band)

2 Rounds of “NANCY:” 

*400m Run (mod: 200m Run)

*15 x Overhead Squat (95/65)

-early finishers: 200 x Jump Rope; 10 x OHS until all participants done with the 2 rounds

5 Min. AMRAP of “Little MARY:”

*5 x HSPU 

*5 ea. leg x Pistol 

*5 x Pull-Up 

2 Rounds of MODIFIED “NANCY:” 

*400m Run (mod: 200m Run)

*16 x Overhead Lunge (95/65)

-early finishers: 100 x Jump Rope; 10 x OHL until all participants done with the 2 rounds

5 Min. AMRAP of “Little MARY:”

*5 x HSPU 

*5 ea. leg x Pistol 

*5 x Pull-Up

2 Rounds of MODIFIED “NANCY:” 

*400m Run (mod: 200m Run)

*15 x Hang Power Snatch (95/65) (mod: w/ PVC OR Hang High Pull)

-early finishers: 50 x Jump Rope; 5 x HPS until all participants down with the 2 rounds