WOD: “Nasty Girls”
3 rounds for time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans, 135/95 lbs
**SUB for MU
1) Bar Mu
2)Burpee chest to bar or burpee pull up
2)14 ring rows or ring rows feet on box
WARM UP:
15 mins cap
200 Meter Jog
??????
10 Air Squats
10 Spidermans (5/leg)
5 Walkouts
8 Air Squats
8 Spidermans (4/leg)
4 Walkouts
6 Air Squats
6 Spidermans (3/leg)
3 Walkouts
4 Air Squats
4 Spidermans (2/leg)
2 Walkouts
??????
?Barbell Warmup?
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
(completed with empty barbell)