Nancy

Strength
1) Over Head Squats 5-3-3-1-1-1

70 PB
75(2)
75 PB
80
82.5 ff

5 reps at 70kg was a battle, shoulders were starting to wobble on the last 2 reps. Lost the 3rd rep forward on the set of 75kg. 82.5kg is my current PB but my shoulders were taxed from the sets of 5 and 3's.

2) Weighted Ring  Dips 5x5

10
16
20
22
24(2-1-1-1)

Ring dips are getting a lot better, pleased to get 4 sets unbroken.

Conditioning
'Nancy'
5 RFT:
400m Run
15 OHS - 42.5kg

15:13 Rxd

First 400m run in around 1:15, and the first set of OHS unbroken. Thats when it went down hill, the runs became harder and harder as my lower back went into spasm. Second set of OHS unbroken, the third 400m run was about as quick as a Peter Kay dad run. The third set of squats was the first of two sets i broke, i say broke but the third set was more of a loss of concentration. I lost the bar forward on the 14th rep, meaning i had to break that set in to a 13 and a 2. The second set i broke was in round 4, i just let that little voice in the back of my head telling me to rest get the better of me, and broke the set in to a 9 and a 6. I set out on the last round trying to run  similar split time to the first round, but the back spasms made this impossible. Last round of OHS unbroken.
I was aiming for sub 15 prior to the WOD, but im not overly dissapointed with 15:13. If i go harder on the runs next time i will be sub 15 for certain!

Midline
1a) Reverse Hypers - 20, 15, 10
1b) GHD sit ups - 20, 15, 10