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