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“Nasty Girls”

By 07/06/2010No Comments


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


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.