Saturday, 12 August, 2017
WARM UP – MOBILITY
Big dynamic joint warm-up
Green band shoulder stretch (overhead / pecs / bully)
Ankle/Calf/Squat mobility work
—
Review: WOD A options and movements.
Then 10 mins for athletes to warm-up and prepare barbell and gymnastics movements.
WOD A
NASTY GIRS V2
3 rounds for time of:
50 Pistols (alternating)
7 muscle-ups
10 Hang Power Cleans (175/115lb)
— OR —
NASTY GIRLS
3 Rounds For Time:
50 Squats
7 Muscle-Ups
10 Hang Power Cleans (135/95lb)
— OR —
NASTY GIRLS (SCALED)
3 Rounds for time:
50 Squats
7 Pull-ups
7 Ring dips
7 Pull-ups
7 Ring dips
10 Hang Power Cleans (115/75)
WOD B
10 MIN SLED PUSH RELAY
In teams of 4, complete as many 100′ sled lengths as possible in 10 mins.
Rx: 90/55lb loaded on the sled
Each 100ft (50′ there and back) = 1 rep
Athletes must rotate in order, no spinning the sled, handles must be moved.
ACCESSORY
5-7 min easy cooldown
Crossover symmetry “Iron Scap” or “Recovery”
