CrossFit
WOD:
“Nasty Girls”
3 rounds for time,
50 Air Squats,
7 Muscle Ups (bar or rings)
10 Hang Cleans (135/95)

“Nasty Girls Substitute” *Use this version if unable to perform Muscle Ups.
3 rounds for time,
50 Air Squats,
15 Pull Ups
15 Ring Dips
10 Hang Cleans (135/95)

On-Ramp
Skills:
Row
Air Squats
Pull ups / Ring Rows
Sit Ups

WOD:
For Time,
500 meter Row,
Then, 21-15-9
Pull Ups / Ring Rows
Air Squats
Sit Ups