An old friend of a WOD today. Make sure and get a nice warm up for those shoulders; and a quality slow stretch afterward.
Recognize this CF star?
It's a max body weight BENCHMARK day. Lets have a nice mellow warm up and then run some good numbers drills to see where we're each at right now:
Good one for a Saturday, come have some fun!
Nasty Girls?! Forget the name, just watch the video then do it! Squats, Muscle Ups, Hang Power Cleans. All the usual subs apply: pull ups and dips for the muscle ups. Jumping pulls if you like.
Early guys will do the back squats today. We'll save the Nasty Girls for manana. Have fun and make sure and stretch well!