WORKOUT OF THE DAY, MARCH 29TH 2016

WOD:

#nasty girls v2.0

3rds for time:

(20 min Cap)

50 Pistols (alternate 25/side)

**Scale to pistol to box/banded pistol, or Scale to Goblet Squats 53/35lb

7 Muscle ups  

**Scale to 10 Chest to Bar Pullups/Pullups

10 Hang Power Cleans (135/95lbs) Rx+175/115lbs

**UnLoaded No Barbell Option – Kettle Bell Swings 

CASHOUT:

30-20-10

Ab Mat Sit Ups 

Barbell Rows (95/65lbs) ** UnLoaded No Barbell Option use KBs (35/26lbs)

COMPETITORS:

1. Running
4×1:15 on, :45 rest between sets
rest 3 minutes
3×1:15 on, :45 rest between sets –
rest 2 minutes
2×1:15 on, :45 rest between sets
Rest 1 minute
1:15 on

SESSION 2
1. Conditioning
REGIONAL 14.3
“Nasty Girls V2”
50 Pistols (alternate 25/side)
7 Muscle ups
10 Hang Power Cleans, 175/115

2.  Conditioning
6 RFT:
15 Calorie Row
10 DB Snatch, 70/50

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