500 meter row
Crossfit WOD - Nasty Girls - timed 17:14 (subbed 7 ring dips + 14 pullups for 7 muscle ups)
3 rounds for time of:
50 Squats
7 Ring Dips
14 Pull ups
135 pound Hang power cleans, 10 reps (First time doing power cleans - ever)
3x
15 ring push ups
10 jackknife ring push ups
10 shrugs (75#-85#-95#) + 10 calf raises at top of last shrug + 10 second hold
5 minute stair master 24 flights of stairs
500 meter row
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