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Benchmark WoD for August 15th, 2013

Warm up: Burgener (Hang Power Clean)

Technique: Muscle Up Progression

WoD: “Nasty Girls”

Still my favorite CrossFit Vid:

3 rounds for time of:

50 Squats c) 25 Squats
7 Muscle-ups a) 7 Bar Muscle Ups b) x3 Pull-ups AND x3 Ring Dips c) With bands or ring rows/bench as needed
10 Hang power cleans (135/95) a) 115/80) b) 95/65 c) <= 65

MOB: Roll Quads / Lats / Posterior Chain

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