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Old-School Benchmark WOD

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Monday 11/7/16

CrossFit WOD “Nasty Girls”

This is a infamous, classic, benchmark CrossFit WOD. Check out this old-school video of the original Nasty Girls getting with it!

Skill/Conditioning 

4 Rounds
5 Box Jumps 24/20″
5 Wallballs 20/14#
5 Burpees

Rest 30 seconds after each movement, goal is to move as fast as possible on each of the 5 reps.

Scaled = 3 Rounds


WOD
“Nasty Girls”

3 Rounds
50 air squats
7 Muscle Ups
10 Hang Power Clean 135/95#


Scaled
3x
35 Air Squats
12 Chest to bar pull ups + 12 Box Dips
10 Hang Power Cleans 95/65#


Compare to 6/24/15
6-24-15