WOD | April 7, 2016

WOD:

  Nasty Girls

    3 rounds:

      50 x Air Squats

      7 x Muscle Up

      10 x Hang Power Clean (135/95)

 

EXTRA WORK:

  Weightlifting:

    1. Pausing (above knee) Clean + FSQ + Jerk

      3-4 x 1 @ 88%

      (FSQ 2/2/x/1)

    2. OHS

      Heavy 3

      (3/2/x/1)

  Gymnastics:

    Handstand Walk Practice

      5 x 10 m walks/attempts

      OR

    Kipping Handstand Push Up

      Accumulate 50 reps in as few sets as possible

  Conditioning:

    AMRAP 3:

      1:00 Box Up and Overs

      1:00 Burpees

      1:00 Calorie Row

      *Rest 12 minutes

    AMRAP 3:

      1:00 Box Up and Overs

      1:00 Burpees

      1:00 Calorie Row

 

BOX INFO: 

  Festivus at CrossFit South Philly Saturday April 16th