Daily WOD – Sep 20, 2022

Marsha crushing her row!

Workout of the Day

“Nasty Girls”

Complete 3 rounds for time of:

  • 50 air squats
  • 7 ring muscle ups
  • 10 hang power cleans (135/93#)

WOD Notes: This is a CrossFit benchmark WOD, last performed at ICA on 9/17/2020. Although kipping MU are allowed for Rx today, the OG version featured strict MU (check out the video here!), so if you have that skill in your arsenal we encourage you to try it! For those still working on MU, scale to 7 jumping muscle ups or 7 pull ups + 7 push ups. If you are certain you can complete the hang power cleans unbroken at the prescribed weight, consider scaling up the weight to a point where the third round might take two sets.

Community Notes: Happy birthday Shawn G!


This Post Has 2 Comments

  1. Shawn

    Thanks! I’m looking forward to my 27 birthday burpees 😀

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