GIRLS GONE WILD
On the 0:00... Part #1 -
“Fran" 21-15-9: Thrusters (95/65) Pull-Ups On the 4:00... Part #2 -
“Diane"
21-15-9: Deadlifts (225/155) Kipping Handstand Pushups On the 8:00... Part #3 -
"Amanda"
9-7-5: Ring Muscle-Ups Squat Snatches (135/95)
If we reach a time cap, add 1 sec for any rep not completed
STRENGTH
Split Jerk
"ON WEDNESDAYS, WE WEAR PINK" 50 Toes to Bar 40 Burpee to Bar (6” reach) 30 Strict Handstand Push Ups 20 Box Jumps (30/24) 10 Rope Climbs (Or 30 Strict Pull Ups) OR 50 Toes to Bar 40 Burpee to Bar (6”
"ON OCTOBER 3rd HE ASKED ME WHAT DAY IT WAS" 4 Sets: (1 Set Every 5 Minutes) Odd Sets: 20/16 Calorie Echo Bike Even Sets: 25/20 Calorie Row STRENGTH Every 2:00 (10:00) 5 Back Squats Start at 60% of 1R
NASTY GIRLS 3 Rounds 50 Air Squats 7 Muscle Ups (scale to 12 Strict Pull-ups) 10 Hang Power Cleans (135/95) STRENGTH 5 Deadlift @ 6/10 RPE 4 Deadlift @ 7/10 RPE 3 Deadlift @ 8/10 RPE 2 Deadlift @ 9/10