Warm-up
Team Worm tabatta squats – switch shoulders during each rest interval
– Practice handstand walks, ring muup technique, pistols and overhead mobility when you are not working with the worm.
WOD 1
Nasty Girls V2
3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
10 hang power cleans, 175 / 115 lb.
Regional – 5 muscle ups
Open – 30 pistols, 5 muscle ups*
* or scale as necessary
Rest 10 minutes
WOD 2
100’ Handstand Walk
30 Snatches (155,105)
100’ Handstand Walk
Regional- 50 ft (135,95)
Open- 25 feet (115, 80)