Thanks Jake for putting on a fantastic, informative and fun Rowing Clinic Saturday!!
Skill: Bar Muscle Up
WOD: Nasty Girls V2
3 Rounds for time of:
50 One-legged squats, alternating
5 Bar muscle-ups
10 Hang power cleans 175/115, 145/103, 115/83
“Scale as needed all movements”
Competitors or athletes wanting to improve your Fitness level:
A. 10 minute EMOM of:
Odd: 3 Push Press @ 70% 1RM build up if feeling good.
Even: 5 GHD Back extensions
B. 1 minute distance test on Assault.