Friday WOD 4.18.14

Warm-up

20- Jumping Jacks
10-Drop Squats
5- Man Makers
10-V-up
20-Russian Twist

Skill

Barbell Row
5×5

* Use your warm up sets to determine what weight to start at. There should be a minimum of 3 warm-up sets prior to starting your work sets. Once you reach your working sets the weight should be pretty challenging to get all 5 reps. Increase weight every set until you can not do so as well. Don’t forget to smile for each repetition too;)

WOD

Nasty Girls

3 Rounds
50-Squats
7-Muscle-Ups (scaled = Burpee Chest to Bar, no bands)
10-Hang Power Cleans 135/95