3 rounds for time:
7 Muscle ups
10 Hang power cleans (135/95)
Post time to comments.
While not quite on the same level as the "Girls" workouts, this one is a notable benchmark and a smoker. Full ROM on all your movements. Hook grip on the HPCs to save your grip!
Standard sub for MU is 3 pullups and 3 dips (on the rings if possible). If you have MUs but can't string 7, get what you can each round and finish off the difference with pullups/dips.
- "WOD Demo: Nasty Girls" -with Paradiso Crossfit. Talks movement standards and some scaling techniques.
- "The Original Nasty Girls" - don't worry, safe for work and family! One of the "early classic" CF workouts and demo videos from CrossFit.com. From about 10:20 on, you see Nicole digging deep to finish the WOD. Whatever she lacks in form she makes up for in determination.