"We do your stuff nearly as well as you do, you can’t do ours very well at all, and we do everything that we both don’t do much better than you can. Not very humble, I know, but true." – Coach Greg Glassman, CrossFit founder, on less varied, more narrow minded training.

Coordination, midline stability strength, accuracy, strength, power and balance…  The Dirty Martini’s Mallory gets some of each  w/ sledge swings. 

WOD:   "Nancy" 

5 rounds, for time of…

  • 400 meter run
  • 15 Overhead squat  (m – 95lbs / f – 65lbs)