We are always perfect, always beautiful, and ever changing...

ADVANCED
"The Nasty Girls - ADV"
5 Rds
20 Walking Lunges
10 Ring Rows
10 Push Press 95/65lbs


FIRE-BREATHER
"The Nasty Girls"
3 Rds
50 Squats
7 Muscle Ups
10 Hang Power Cleans 135/95
(Last completed 1/7/10)


CA$H OUT:
Coach's Call...

Don't push me...DON'T PUSH ME!!

"The Nasty Girls"

3 Rds

50 Squats

7 Muscle Ups

10 Hang Power Cleans 135/95lbs

Sub for 1 Muscle Up - 3 Pull Ups and 1 Ring Dip. So for the workout you would do 21 Pull Ups and 7 Ring Dips each round in place of the Muscle Ups.

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