2/1/2018

31
Jan

2/1/2018

Today we take on an old school benchmark WOD. The key to the air squats is not trying to go too fast, stay consistent and keep your breathing under control here. Get through the MU with no misses, break up a set before you could miss. Scale MU to c2b pull-ups or regular pull-ups, coaches may adjust your volume based on ability as well. On the hang cleans try to go unbroken, work on pulling under the bar and catching low rather than dropping the bar.

Nasty Girls Primer

Complete each of the following in any order
A. 3×2 Ring Muscle Ups or 3×4 JMU
B. 3 sets of 20 Hollow Rocks
C. 3×5 Muscle Cleans (95/65)
or
A. 5×5 Strict Pull-ups
B. 3 x 20 Hollow Rocks
C. 3×5 Muscle Cleans (lighter)

“Nasty Girls”

3 Rounds for Time

50 Air Squats
7 Muscle ups
10 hang Power Cleans (135/95)