Nasty Girls

Lift: Press: 5×65%, 5×75%, 5+x85%

WOD: nasty girls
3 rounds for time:

50 Squats
7 Muscle Ups
10 Power Cleans 135# / 95#

1 Muscle Up sub is: 3 Ring Pull Ups + 3 Ring to Armpit Dips
or… you can scale and use bands or lower reps…just make it challenging.

Doing a “Shadow” wod couple months back.

Site is back up!

Ok we had some technically difficulties but are back up and running. Today was a makeup day-please post what you did.

Hung did his ‘O’ course in 2:57- (now the new record!) Guess all that extra running with the darned vest and key paid off! Great work Hung! Now tomorrow he is off to California for his shoulder surgery.

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