This weeks girl will be Nancy. I thought it would be fitting since the announcement for the 2013 CrossFit games tipped us off with one of the workouts being "Naughty Nancy" any guesses what that may be?

Prep
Handstand holds
Single arm dumbell snatch 
Burpees 

Strength
Pick your weakest lift or a lift you missed this week and work on it for 15 min.  

Conditioning 
"Nancy"
5 Rounds of
Run 400m
15 Overhead squats 65/95

Recovery 
Spend extra time stretching and foam rolling today