170807 – “Nasty Girls”

August 7, 2017

Warm up:
500M Row
HPC Breakdown
3 Rounds NFT
8 HPC w/ empty bar
8 Kip/Scap
16 Jumping Lunges
 

Skill/Strength:
EMOMx10
5 Hang Power Cleans
 

WOD:

3 Rounds for time
Rx:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans (135/95)
Scaled:
50 Air Squats
7 Burpee Over Bar
10 Hang Power Cleans (75% of EMOM)
 

Mobility:
Trap LAX
Wall Glute

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