June 13, 2016
Good luck on your move back to NorCal, Andrew! You will be..sorely.. missed by the RXD community. Thank-you for supporting our coaching staff and for always willing to step up to the plate for our competitive teams.
(WOD)
“Nasty Girls”
3 Rounds For Time:
50 Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)
(SUPPLEMENTAL)
A) CLEAN
1.1.1.1.1 (rest 10-15 sec between reps)
Use 65-70%
…Rest 3 minutes between sets. Complete 3 sets…
B) GHD Sit Ups
75 reps
*Partition and rest as needed