Wednesday 1303277

“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

The sub for muscle ups is 3 pull-ups + 3 Ring dips.  Therefore, for 7 MUs you will need to do 7 sets of 3 each.  Can’t do ring dips?  The sub is 4 bench dips for each ring dip.  Therefore for 7 MUs you need 7 sets of 3 pull-ups and 12 bench dips.

PDF for MUs

Video training for MUs


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One comment on “Wednesday 1303277

  1. Bench Press:
    5x 120
    3x 140
    AMRAP 155 (10x)

    Was going to do a metcon but I heard someone say beer.

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