Benchmark WoD for August 9th, 2016

Warm up: Burgener (Hang Power Clean)

Technique: Muscle Up Progression

WoD: “Nasty Girls”

Still my favorite CrossFit Vid: http://www.youtube.com/watch?v=i0nPnElcqgU

3 rounds for time of:

50 Squats c) 25 Squats
7 Muscle-ups a) 7 Bar Muscle Ups b) x3 C2B c) Banded or Ring rows
10 Hang power cleans (135/95) a) 115/80) b) 95/65 c) <= 65

Coach’s Notes:  Between the WoD and the cashout, you’re grip’s going to be tested today.  Try to do the cleans unbroken and keep the squats moving!

Cash Out:  Strict Pull-ups with Dead hang (every 10 seconds until you drop off)

MOB: Roll Quads / Lats / Posterior Chain / Mash Forearms

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