Thursday, April 11, 2013

Friday 130412 Nasty Girls


Here is a FUN one we haven't done in a LONG time.  A CrossFit classic that became well know for THIS video featuring some of the "original girls" from CrossFit HQ is Santa Cruz- Nicole, Annie and Eva.  If you don't have muscle ups... then the scaling for them will depend on you.  Between 7 and 14 pull ups and ring dips (or assisted ring dips).

Congrats on all the WLC improvements that have been logged so far.  IF you have not done your post-test you can get it done at some point during class on Friday or Saturday.  You can have your measurements taken on Saturday OR some other time that we can organize.  Let's get it done asap.

***What are you planning to bring to the BBQ/Potluck on Saturday?  Hope to see you there!***
Who is the mystery push jerk?  

Friday's WOD: class times at 7, 9, 10am and again at 3 and 5pm.
General Warm up
shoulder mobilization
-then-
muscle up transition skill work/Push up, pull up, dip/ring dip sets
Basic barbell warm up
-then-
Nasty Girls
3 Rounds for time of:
50 squats
7 Muscle ups
61/43kg Hang power cleans, 10 reps
Post time and scaling to journals/chalkboards.

1 comment:

  1. Ford...the shoes are a dead giveaway.

    ReplyDelete