11/14/16

Weightlifting
Back Squat (80%/4)5
Metcon
Nasty Girls
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
“Scaled”
3 Rounds for time:
50 Air Squats
14 Ring Row and 14 Dips(or 7 Pull-ups and 7 Ring dips)
10 Hang Power Cleans, 45/35

 

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