Monday 111226
Nasty Girls from Ely Albalos on Vimeo.
WOD 111226
"Nastier Girls"
3 Rounds
50 Burpees
10 Hang Clean, 155/105
7 Muscle-Ups
This workout is geared towards CrossFit competitors. Unless you have a 200/135+ clean, a fair amount of CrossFit Experience and know your limits very well you should scale this workout down.
Suggested scale (still hard)
"Nasty Girls" (A classic benchmark, still definitely Rx).
3 Rounds
50 Squats
10 Hang Clean, 135/95
7 Muscle-Ups
If you cannot do muscle-ups, do 21 pull-ups and 21 Dips/Push-Ups each round.
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Competition , WOD0 TrackBacks
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20:51RX still attempting to work myself back into shape, so this was a tough one. burpee's much slower than usual and I probably missed more muscle ups today than i have in the past year. blah
25:47 Rx
I'm a slow Nasty Girl. I was hoping to string my muscle-ups together...next time.
30:18
Nastier Girls Rx
A lot to improve on...