Greetings Wodstars! Welcome to my programming! If you want to refresh yourself on my programming philosophy, click here.

Don’t forget to share your scores with the community in the comments section so you can get benchmarks and push each other!

WARMUP

Complete 2 rounds NOT for time of:

• 400 meter run
• 10 back extensions
• 10 lunges
• 10 Overhead Squats With PVC
• 10 Push Ups

SKILL

Complete 3 rounds of:

• 10 Handstand Push-Ups
• 10 GHD Situps

STRENGTH

• Behind The Neck Push Press + Overhead Squat 1-1-1-1-1
• Snatch Balance 1-1-1-1-1
• Snatch 1-1-1-1-1

WOD

“Nasty Girls”

Complete 3 Rounds For Time of:

• 50 Air Squats
• 7 Muscle Ups
• 10 Hang Power Cleans (135/95lbs)