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WORKOUT OF THE DAY

Today’s WOD

Strict Ring Muscle up tech then Benchmark 'Nasty Girls'
EMOM
Metcon
EMOM 16 min
Min 1: Side plank 30 sec each side
Min 2: 1 set taps + 1 set hips 2 rings
Min 3: Up to 30 second L-sit hang/ scale the leg/ just hang
Min 4: 5 Muscle clean into 3 tempo front squats 20/15kg
2/2/2
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scale MU to
Jump through MU (if you have strict ring dips)
or
Strict toe nail support MU

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