For Time
WARMUP
– 2 Rounds:
30″ Plate Skip
30″ Mountain Climbers
10 Plate GTOH @10/5kg
10 Straight Leg Situps
10 Hang Muscle Cleans @20/15kg
WOD PREP
– Ring Muscleup Review
5 Low Ring Muscleup (assistenza elevata)
rest
5 Low Ring Muscleup (assistenza media)
rest
3-5 Ring Muscleup/Low Ring Muscleup (assistenza bassa)
WOD “Nasty Girls”
– 3 Rounds For Time:
50 Air Squats
7 Ring Muscleups
10 Hang Power Cleans @60/40kg
TIME CAP: 14min.
RX GOAL: < 10min.
AFTER PARTY
– AMRAP 6′ For Quality:
6 Strict Chinups
12 Split Squats R
12 Split Squats L