- 5 Rounds for Time
- 500 meter Row
- 15 Overhead Squats (95/65 lb)
With a running clock, perform 5 rounds of the 500 meter Row and 15 Overhead Squats as fast as possible (“For Time”).
Score is the time on the clock when the last Overhead Squat is completed.
About the wod
Background: “Nautical Nancy” is a variant of one of the classic CrossFit Girl WODs, “Nancy.” This version simply substitutes 400m runs for 500m rows. The origin of this rowing version of the workout isn’t entirely clear, but the earliest reference we have found is from Motor City CrossFit @motorcitycrossfit (Sterling Heights, MI), who posted on their website as the workout of the day for February 27, 2009.
See also: “Nancy” Benchmark WOD (2005)