i-nasty-girls

Today’s WOD

Strength:
In 15 minutes, determine your 3RM Deadlift

WOD:
One of the original benchmark WODs Nasty Girls
3 Rounds for Time:
50 Squats
7 Bar Muscle Ups (substitute for ring muscle ups)
10 Hang Cleans (135/95)

Bonus:
Handstand Walk for 20 meters

18 Minute time Cap- If you didnt have MUps you subbed 21 ring dips and 21 C2B each round.

My time- Didn’t finish- I had 6 pull ups and 2 ring dips left. 😦 Maybe next time.
My Dead Lift 3RM was 145 🙂 I was happy with that!

Comments
  1. cathyo says:

    those of us who can’t do muscle ups get screwed on these wods…so many pullups and dips to equal just one muscle up! guess that’s all part of the motivation to get a muscle up. I’d like to get a decent string of pullups first! LOL

  2. Have you mastered the 20 meters hand walk yet?

  3. Scotti says:

    I want to Rx this one so bad! I have to do singles on the MU. Oneeee day! Nice work!

  4. fionaboger says:

    Oh muscle ups… maybe one day..

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