WOD - Monday, 28/4/2014

WOD
[A]  "Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
60kg (40kg) Hang Power Cleans, 10 reps

20min cut-off

COMPETITION TRAINING (Optional)
[B] EMOTM 10 mins
Snatch x 2 reps

[C] 1000m Row Time Trial

GROUP WARMUP:
2 rounds of:-
Deadlift x 3
Deadlift Shrug x 3
High Elbows Receive x 3
Hang Shrug x 3
Hang Power Clean x 3

then, 3 rounds of:-
Squat & Reach x 3
Pushup x 6
Kipping Swing x 6
Glute Bridge x 10

Log results online (Beyond the Whiteboard)  

CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/