Monday August 8th, 2016
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Category: WOD

Monday August 8th, 2016

Warm up-

400m run

Then:

2 Rounds

12x Russian KB swings

10x Burpees

8x Ring rows

Stretch:

1 min couch stretch e/leg

:30 calves and ankles

10x PVC Pass throughs

WOD-

“Nasty Girls”

3 RFT

50 Air Squats

7 Ring MU (C2B, Pull ups, Ring Rows)

10 Hang Power Cleans 135/95

Skill-

In 20 Mins build to a heavy complex of:

1x Clean + 1x Hang Clean + 1x Clean + 1x FS

*The Skill is after the WOD for a reason. How heavy can you go while your muscles are fatigued.

Post Wod-

100x Ab-mat Sit ups

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