“Nasty Girls”

3 Rounds for time:

50 Squats

7 Muscle-ups

10 Hang power cleans

This is one of the original CrossFit WODs that gained notoriety with it’s inspiring, heart wrenching demo video.  It features the now infamous three ladies (Annie Sakamoto, Nicole Carroll, and Eva T.

) battling it out rep for rep until the very end.  Furthermore, we encourage you not to watch the video unless you commit to watching it to the very end for the real show of strength!

“Nasty Girls” WOD demo  wmv mov

This WOD is also a great starting point for us and our multi-week muscle up skill sessions.  If you’ve been attending regularly, you should have a good idea by now of what aspect of your muscle up deserves the most practice.

  Choose well and go for it!

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Lone Ranger.

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