FRIDAY
“Nasty Girls”
Strength Work:
Pushups (Quality, quality...)
(NFT) 20 regular pushups / 20 wide hand stance pushups / 20 narrow (key hold) pushups / 20 clapping pushups (scale to a second set of regular pushups if working on Rx pushups)
WOD
3 Rounds:
50 Air Squats
7 Muscle-ups (scale to 10 Ring Dips)
10 Hang Power Cleans 135/95
C. Post-WOD: time trial (choose one)
1000m Row
2 miles on ABike
500m Ski