wod

12/27/2013

By December 27, 2013 No Comments

PreWOD

dynamic warm up

 

Skill: Rope Climb

 

Cash out : 500 meter row, 2 rope climbs

Met Con
12/27/2013

Nasty Girls

3 rounds for time:

50 Air Squats

7 MU , jumping MU’s  or 3 pull ups , 3 dips per MU

10 Hang Power Clean 155/115,  135/95    115/65

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