WOD: "Nasty Girls" - (Benchmark WOD)
3 RFT:
• 50 Air squats
• 7 Ring Muscle Ups
• 10 Hang Power Cleans (135/95)
-12 min cap-
FW: RWAN, Sub BMU, C2B, Strict banded pull-ups.
Post WOD: Mobility
PLIABILITY program that focuses on shoulders and back between 15-20 min
Bodybuilding option: 3Rds for Quality
• 15 DB Shrugs (I sec pause at top)
• 15 Bentover Rows (I sec pause at top)
• 15 Hammer Curls (back against wall)
• 15 Dual DB Standing Tricep Extension
