“Nasty Girls”

50 squats
7 muscle-ups - scaled to 21 Pull ups and 21 Push ups
10 hanging power cleans (135/95)

3 rounds

2 Rounds for time

24 Double Unders

24 KBS 1.5/1p

24 Abmats

24 Burpees

24 Pull Ups

24 Dips mod@ w/ band

The second round of burpees was definitely when this suck factor kicked in

Front Squat

5@120; 5@120; 3@140; 3@140; 6@160

Rest 5 minutes then,

21-18-15-12-9-6-3

Front Squats 135/95

Hand Release Push Ups

20 reps for time
Clean and Jerk 135 lbs

*Did the first 10 reps without releasing the bar. Did the last ten reps releasing the bar. The first 10 reps really took it out of me.

Bear Crawl for 100 yards
10 Body Squats every 10 yards

Clean, 1 rep (225)
Bench press, 1 rep (285)

Resistance Training:
Banded Box Squats
12x 2 Purple Band, Knotted
130 LBs (55% of 1 Rep Max)

Extras:
150 Russian Kettle Bell Swings (70 LBs)
50 Knees to Elbows
100 Romanian Dead Lift (95 LBs)
50 Reverse Hypers (120 LBs)

5rds
400m Run
10 Man Makers (30#)

21-15-9
185# Back squats
1.5 pood Kettlebell swings

Need to get lower on squat depth. KBs felt great. pop hips harder.

4 min AMRAP with 1 min rest for 4 rounds

7 - HRPU
14 - SDHP - 75#
21 - DU

Was in Raleigh for work for a few days and completed this WOD @ Crossfit Raleigh