July 29, 2016

CrossFit
3 Rounds for Time:
“Nasty Girls”
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
*15 Minutes of skill work on muscle ups pre wod…scale with jumping ring MUs or pull ups + dips…no bar muscle ups!

CrossFit 101
WOD: 5 Rounds for Time
“No Where to Hide – 101 Style”
300m Run
15 Burpees

Incendia Barbell Club
1) High Hang Clean + Front Squat + Jerk (1+3+1 x 5 Sets)
2) Clean Deadlift (3-3-3)