400m jog
Stretch/roll out joints
Group exercises
Bergener warm up
Skills/drills:
hang power cleans
WOD:
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Compare to 081211.
John, Coach Bergener, and myself at the Olympic Lifting Certification in Milwaukee.
2 comments:
Thats really cool you guys got to meet this guy.
What are we subbing for muscle ups?
It's usually 4 pull-ups, 4 dips for each muscle-up, right? I'll be doing this one alone again... my schedule has not been conducive to Crossfit lately. :( See you tomorrow, I hope!
~jessica
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