WOD, Aug 21st

Warm-Up
(8 MIN):
400m Run, Row, or Ski
10 Iron Cross
10 Scorpions
10 Toe Touches
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
10 Banded Pull Aparts
10 Squats (2 Sec Down / Drive Up)
Strength Work
(24 MIN):
Back Squat (WENDLER 5/3/1)
3 set x 5 rep @ warm up weight (increase weight each set 55%, 65%, 70%)
1 set x 5 rep @ 75%
*REST 2 MINUTES
1 set x 3 rep @ 85%
*REST 2 MINUTES
AMRAP @ 95%

THEN:
*Warm-up Hang Power Clean
(WOD Perspective, #135/95 – 65% of 1RM)

WOD
“NASTY GIRLS”
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Pwr Clean, #135/95
*If you don’t have MU, then: do 2 Pull-Up & 2 HR PU for each MU
(15 Min Time Cap)
WOD DETAILS
*”Nasty Girls” is a Benchmark WOD, athletes complete 3 Rounds For Time
*This WOD was originally put in Zenplanner with the BMU substitute as 2 PU + 2 HR Push-ups equals 1 BMU. Athletes have the choice to use this substitute if they have done so in the past or they can just complete 7 Ring Rows, Jumping PU, Banded PU, or C2B.
*Movements need to be standard.. Especially those Air Squats
*Hang Power Clean: Athletes must deadlift the bar from the floor to establish the hang position
Movement Variations:
*Air Squats
~~Plate or Box Step-ups
*BMU
~~C2B
~~PU, Banded Strict PU, or Jumping PU
~~Ring Rows
~~Bent Over Rows
*Hang Power Cleans
~~DB Hang Power Cleans