22 NOV 14 Nasty Girls and the Pineapple Open

Warmup:

Primal pullthroughs

KB Goblet Squats

Pushups

Bench Press

10-1

50% 1RM Should be pretty light

partner up with someone and 1 benches then next

10 min total

WOD

Nasty Girls

“Nasty Girls”

3 Rounds, for time:
50 Air Squats
7 Muscle-Ups (14/14 pullups and dips)

10 Hang Power Clean (135lb)

Banded Pull Throughs

Banded Crunches