100610 – Thursday

Zee getting ‘Nasty’!

Great job gang!

Wednesday’s WOD’s

Level 1:

Skill: Med Ball Clean

WOD: 15 Minute AMRAP

7x Med Ball Clean

7x Back Extensions

7x Wall Ball

7x Knees to Elbow

Post rounds to comments.

All Levels CrossFit

WOD: ‘Nasty Girls’

3 Rounds for time.

50x Air Squat

7x Muscle Up (sub 21 pull ups and 21 push ups)

10x Hang Power Clean (135/90)

Post time and scaling to comments.