tagged 
burpee, hang power clean, lira, muscle-up, nasty girls, ring hold, rylee, squat
burpee, hang power clean, lira, muscle-up, nasty girls, ring hold, rylee, squat Workout of the Day - Friday, September 6
Warmup
WOD
"Nasty Girls"
Three rounds for time of:
50 squats
7 Muscle-ups (scaled with 14 burpees)
135-lb. hang power clean, 10 reps
Compare to 5/5/2015
Post time to comments.
We practiced ring holds during the warmup of the 4:30 session; Summer rookies Rylee and Lira were partners for spotting.
Reader Comments (5)
Arlene 6:40 (45)
Shakes 5:39 (95)
Mama V 8:57 (35)
Meagan 12:58 (25)
Lira 8:34 (15)
Sara 10:14 (75)
Bewick 9:56 (95)
Flees 10:18 (75)
Alex H 11:21 (45)
Budo 13:04 (65)
Rylee 13:32 (45)
Mrs. Hana 15:55 (45)
Dillon 11:16 (45)
Mrs. Nevarez 10:37 (45)
Evan 9:34 (135)
Mrs. Bennis modwod
Mr. Bennis 9:12 (105)
Mrs. Colussi 9:56 (65)
Mr. Kuiper 12:00 (65)
Jay 12:04 as rx'd
Dylan C 10:30 (25)
Coach Casey for quality
21-15-9-6-3:
Pull-ups
Abmat Sit-ups
HSPU
As rx'd, 6:49.
Friend of mine did this so I thought I would give it a go. About what I expected. Had hoped to go unbroken throughout, but had to break HSPUs (15-6 / 10-5 / 6-3 / 4-2 (!) / 3).
3 rounds of:
400m sprint
Max reps strict pull-ups
Max reps dips
2000m bike, 50 sumo deadlift high pulls (16kg), and 30 modified pushups for time. Then after recovering 3 heavy back squats every 1:30 min for 6 minutes.
I am really liking my new gym!! They correct my form a lot haha so I have a lot to learn. Not the same as coming here but still enjoying crossfit!
7:15
3 rounds
50 squat
7 strict burpee
10 dumbbell hang clean 25s