WOD | 9/21/18 Friday | CrossFit 791
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
