chris gaillard
September 11, 2015
| Performed at: | Vintage CrossFit |
| Workout Name: | Nasty Girls |
| Description: | 3 rounds for time of: 50 Squats 7 Muscle-ups 135 pound Hang power cleans, 10 reps |
| Results: | 17m 06s Workout scaled |
| Modifications at: | 10 ring rows parallel from floor and 10 ring dips instead of 7 muscle ups 105 lb |
| Warmup: | Ring Dip Practice Beginners 3x5-10 reps perfect pushups (elbows tight, chest touches, thighs don't) 3x20-30 sec ring support hold Intermediate 3x5-10 ring dips (focus on keeping elbows tight to body and full ROM) Practice jump to support at bottom of ring dip Advanced Every 30 sec for 5 min (10 sets) 1 Sled Push |
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