Dynamic Effort Lower
Strength
Box Squats (8×2 @ 80% 1RM – Below Parallel )
WOD
“Nasty Girls”
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Extra Credit
3×20 Russian Twist (L+R=1)
**MU Modification: 7MUs = 14 PU + 14 Diamond Push Ups