Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
7×2 Back squats
(7 sets of 2 reps)

WOD:
“Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle ups
10 Hang cleans (135 lb./95 lb)

Post loads and time to comments.

The Original “Nasty Girls” CrossFit Video (and no, it’s not in fast time – it’s real time)! Post to comments if this was the very first CrossFit video you saw when you were “introduced” to CrossFit:

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How do wolves change rivers?

Wolves are a keystone species, and their disappearance or reintroduction can drastically alter an ecosystem. Their reintroduction to Yellowstone Park caused a remarkable “trophic cascade” that actually altered the landscape of the park.

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Media:
Friday WOD, May 9, 2014

4 thoughts on “Friday WOD, May 9, 2014

  • May 9, 2014 at 5:42 am
    Permalink

    Loved today!

    7×2 BS: 225/225/275/275/295/315/325
    Nasty Girls: 10:19 rxed

  • May 9, 2014 at 6:12 am
    Permalink

    Strength – 265
    WOD – 11:22

    Good job Josh!

  • May 9, 2014 at 12:23 pm
    Permalink

    BS 155
    13:48 WOD. 95#, green band on MUs
    First Time doing “Nasty Girls”. Loved it!!

  • May 9, 2014 at 10:22 pm
    Permalink

    Back squat 265-295#

    Wod. 11:11. Bar MUs with tiny teeny band. Almost there!!

    Fun!!

Comments are closed.