Warm-up
1) Pick one of the following
Run – 200m / DU’s – 50-75 / Row – 250m
2) Knee Hug Walk ~40-50 feet
3) Quad Stretch Walk ~40-50 feet
4) Inch Worms – 3-5
5) Spider Walks (per leg) – 3-5
6) Pass-Throughs – 10
7) WOD specific movements with empty bars
WOD
“Nasty Girls”
| a) Squats – 50 b) Ring Muscle-ups – 7* c) Hang Power Cleans (135#/95#) – 10 |
| 3 Rounds For Time |
| *If you can’t do a muscle-up, try one of the following:
Option #1 Option #2 Option #3 Option #4 |
Please post scores and modifications (if any) so you will have something to compare back to!






15:20
B) option #3
C) as rx, thanks for pushing me to keep the 25s on Cody!
9:16
11:18 rx
10:03 (Mod #2 C2B)
14:59 (#1-Red band on squat rack)
(Rx) 17:24 / Happy Birthday HCCF!
17:54 (#1 blue) **