Jeff was the coach today
Warm Up:
- Skip Rope
- Dynamics
- Kettle Bell Press (upside down)
W.O.D. 3 Rounds for Time – NASTY GIRLS
- 50 Air Squats
- 7 Muscle Ups (did facilitated – seated off the floor with yellow band)
- 10 Hang Power Clean (135lb/85lb) Did 135lbs.
Results: 16:56 Not Rx
Notes: Worked on transition today, nearly re-opened tear from previous muscle up trials.
Almost there….
Qwigi 