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