WOD Mon Nov 19, 2018

Part 1: Back Squat 3×5

Short rest between sets.

Or use this time to practice hang power cleans and muscle ups.


Nasty Girls

50 air squats
7 muscle ups (ring)
10 hang power cleans (135/95)

3 rounds

Option 2: 115/75; 2x chest to bar pullups for the muscle ups
Option 3: 95/65; 2x regular pullups for the muscle ups
Option 4: 3x ring rows for the muscle ups; 2x kb swings for the hang power cleans

Modify the ring muscle ups by doing bar muscle ups.

Get to the gym this week. You’ll be happier on Thanksgiving.

Wendler resumes next week.