Thursday WOD 20081211

“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

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Here is an article by Adam Stanecki that is definitely worth reading: Elite Fitness for Women.