Dynamic Effort Lower
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#
**18min time cap
$Out
Glute-Ham Raises (3×8, modify to band assisted inverse curl)
Week 2, decrease band tension or add 2.5# behind head on GHD