“Nasty Girls”

Monday means benchmark, and today we tackle a WOD with some skill work from last week! Starting today, we will begin to do a mobility WOD everyday, I know you’re all excited!!!! Mobility is essential to our bodies with the amount of work we do everyday in life and in the gym, keep following KStarr’s site and keep your mobility up!

Warm up

• 400 m run
• 20 GHD situps
• 20 Hip extensions

3 rounds

• 5 push ups
• butt kickers across gym and back
• 10 wall squats with pvc

Mobility

Strength – Static overhead holds

I’m an avid follower of crossfit oneworld, and I’ve seen this a few times and wanted to give it a try so here it goes!

Static Hold overhead. Do three attempts for total time with 2 minutes rest between attempts. (155#/95#)

-then-

Static hold overhead in the squat position. do three attempts for total time with 2 minutes rest between each attempts. (95#/65#)

WOD – “Nasty Girls”

3 Rounds for time:

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans 135#/95#

*If you do not have muscle ups, do ring dips, if you do not have ring dips, do double regular dips.