WOD | 9/21/18 Friday | CrossFit 791

September 20, 2018

Friday

 

Warmup

2 rounds:

500m Row

30 second tuck hold

30 second dead hang

30 second ankle openers each side

 

5 Rounds for time:

15 Hollow Rocks

15 Tight Arch Ups (Supermans)

 

*10 minute cap*

 

Pistol progression/practice

 

“Nasty Girls”

3 Rounds for time:

50 Air Squats

7 Ring Muscle ups

10 Hang Power Cleans 135/95

 

Or

 

“Nasty Girls V2”

3 rounds for time:

50 Pistols

7 Ring Muscle ups

10 Hang Power Cleans 175/125

 

Cool-down