:startwod:
Warm Up
Joint Mobility and Line Drills
Workout of the Day (WOD)
“Nasty Girls”
3 Rounds for time of:
50 Air Squats
7 Muscle Ups or/scaled 35 Pull Ups and 35 Dips
10 Hanging Power Cleans 135M/95W
Core Work
25 Glute Ham Sit Ups
25 Back Extensions
:endwod:
Scale back on the Muscle Ups = 5 Pull Ups and 5 Dips for each muscle up. That comes out to 35 Pull Ups and 35 Dips each round.
