Wednesday

0-10 Warm up

10-30
MAX EFFORT
Shoulder press 1rm

30-40 wamr up set up workout
WOD 40-60
"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

If you cannot yet do a muscle up you will be doing 7 chest to bar pull ups and clapping push ups.

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