Monday Workout of the Day

Back Squat 3×5 at same weight( add to 2 weeks ago)
Use warm up calculator on wall.

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CrossFit
“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
135/95 pound Hang power cleans, 10 reps

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Alternate to MU’s is 7 pull ups and 7 dips.

IMG_4417

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Wednesday Workout of the Day

A1. RDL @3211 X 5 reps X 75% of Clean 1RM; rest 30 seconds
A2. FLR in Rings X 30 seconds; rest 90 seconds; 4 sets

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“Nasty Girls”

3 Rounds for time:
50 Squats
7 Muscle Ups (15 pull ups + 15 dips)
10 Hang Power Cleans 135/95    115/75    75/55

IMG_2334

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