Warm Up:
400m run or 500m row
then 3 rounds
10 scapula pull ups
10 kbs
10 burpees
Pre Game:
Muscle Up Review
WOD:
“Nasty Girls”
3 Rounds
50 air squats
5 MU’s ( scale: 7 c2b & 7 ring dips)
10 hang power cleans (135/95)
Posted on Oct 7, 15
Warm Up:
400m run or 500m row
then 3 rounds
10 scapula pull ups
10 kbs
10 burpees
Pre Game:
Muscle Up Review
WOD:
“Nasty Girls”
3 Rounds
50 air squats
5 MU’s ( scale: 7 c2b & 7 ring dips)
10 hang power cleans (135/95)
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