| Endurance | 8/10 | Five rounds, each with a 500m row and 15 overhead squats (95/65 lb). The repeated rows create a strong cardiovascular stimulus, combined with the challenge of stabilizing a moderate load overhead. Similar to 'Nancy' but with rowing instead of running. |
| Stamina | 6/10 | Cycling 15 overhead squats for 5 rounds (75 total reps) tests muscular endurance in the shoulders, core (for stability), and legs, especially when performed after rowing. |
| Strength | 4/10 | Overhead squats at 95/65 lbs are a moderate load, focusing more on stability, balance, and endurance than maximal strength. However, good relative strength is needed for control. |
| Flexibility | 8/10 | Overhead squats are a significant test of mobility for the shoulders, thoracic spine, hips, and ankles. Maintaining this mobility under fatigue from rowing is key. |
| Power | 3/10 | Driving up from the bottom of the overhead squat has a power component. Rowing also has a power component per stroke. The WOD is more focused on endurance and skilled movement. |
| Speed | 6/10 | Maintaining a strong rowing pace and transitioning quickly to perform overhead squats with good form and consistent speed is crucial for a good time. |