Friday WOD 20080829

“Nasty Girls“

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

3 Rounds for time of:
15 Squats
7 Jumping Pull-ups/Standing Pulls
7 Bench Dips
10 Pvc/Broomstick Hang Power Cleans

Post time to comments.

Hang Power Clean… [wmv] [mov]
The classic CF video of Nicole, Annie and Eva T. The original “Nasty Girls” (Win)(Mac)
All videos courtesy of CrossFit Headquarters