Wednesday 11/4/15 - "Nasty Girls"


MAIN WOD

W: 3 Sets @ Easy Pace 5 Pullups 5 Push Ups 10 Goblet Squats

Spidey Crawl ↓

M:1 Back Squat 3RM, 2 Down Sets

M:2 "Nasty Girls" 3 Rounds For Time: 50 Air Squats 7 Muscle-Ups 10 Hang Power Cleans, 135#/95#

MU → Banded/Jumping → Transitions on Box

VIRTUOSITY

V:1 Warm Up V:2 Learn V:3 Review: Rowing, Dead Lifts, Perfect Push Ups V:4 500m Row -Then- 10-9-8-7-6-5-4-3-2-1 Dead Lifts 1-2-3-4-5-6-7-8-9-10 Push Ups -Then- 500m Row

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