WOD 12.10.14 – I HEART NASTY GIRLS

Strength

Clean Pull + Clean + Front Squat
5 sets of 1+1+1, build to heavier weight over each set or as technique allows


Met Con

Nasty Girls
3 RFT
50 Squats
7 Muscle-ups
10 Hang power cleans (135/95)


video demo

clean pullclean + front squat

*please note in the clean pull video, I mistakenly said “bars behind the shoulder” I meant to say “shoulders behind the bar” – stupid brain.

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Filthy Fifty

For time:
50 Box jumps 24 (inch box)
50 Jumping pull-ups
50 Kettlebell swings (1 pood)
Walking Lunge 50 steps
50 Knees to elbows
50 Push press (45 pounds)
50 Back extensions
50 Wall ball shots (20 pound ball)
50 Burpees
50 Double unders
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