Nasty Girls!

 STRENGTH WOD

Take 12 minutes to find a heavy 1 Rep Hanging Power Clean

 

WOD

“Nasty Girls”

50 Air Squats

7 Ring Muscle Ups

10 Hanging Power Cleans

3 Rounds

Fitness: (95/65) 10 Chest to Bar Pull ups

Performance: (135/95) 10 Chest to Bar Pull ups

Open: (135/95) 7 Ring Muscle ups

Coach’s Tip: This is a retest of nasty girls from a few months ago which is mix of technical, moderate load and body weight.  Fitness and performance have 10 chest to bar in lieu of the muscle ups.  Find a challenging  weight or scale, but doing singles on round one is not the goal either.  Seated pull ups or negatives would be a good option!

Ethan W. in his happy place…

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