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WOD 040815: Nasty Girls


CROSSFIT NOVEM Nasty Girls 3 RFT 50 Air Squats 10 Hang Power Cleans (135/95) 7 Muscle Ups No Muscle Ups? Sub 2 Strict Ups & 1 Ring Dip For Each Muscle Up 3 Rounds 1 Minute Hollow Holds 30 sec of Rest   NOVEM BARBELL SN Push Press 5×3 AHAP SN Drop 6×3 @ 30-45%

CROSSFIT NOVEM

Nasty Girls
3 RFT
50 Air Squats
10 Hang Power Cleans (135/95)
7 Muscle Ups

No Muscle Ups?
Sub 2 Strict Ups & 1 Ring Dip For Each Muscle Up

3 Rounds
1 Minute Hollow Holds
30 sec of Rest

 

NOVEM BARBELL

SN Push Press 5×3 AHAP
SN Drop 6×3 @ 30-45%
Hang Clean doubles – work up to 3×2 @ 75%
4 rounds – 5 strict pull ups, 8 T2B, 30 second forearm planks
1-2 min rest inbetween

 

NOVEM BOOTCAMP

5-10-15-10-5
Star Jumps
DB Push Press
Mountain Climbers (1,1,2,2,3,3…)
Ring Push Ups
– 25 Double Unders or 50 Singles after each round, including the finish-

10 Min EMOM
Odd Min Buy In: 5 Walk Outs
Rest of Odd Min: Leg Raises + Pike
Even Min Buy In: 5 Seated DB Press
Rest of Even Min: Lateral Box Step Overs

*encourage them to go heavy on the seated DB press for just five at a time

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