Wednesday, September 16th

Warmup: 4 Rounds

200 meter run

10 kb presses

10 single arm kb overhead walking lunges

10 kbs

10 Alternating single leg kb deadlifts

10 Russian twist with kb

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Skill Work: 15 minutes of Hand Stand Work

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Strength: Hang Squat Clean 1x4, 1x3, 2x2, 1x4

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WOD: “Nasty Girls”

3 Rounds for Time

50 Air Squats

7 Ring Muscle Ups

10 Hang Power Cleans 135/95#

*MU Scale is 3 Pullups + 3 Dips = 1 MU