Warm Up
Bear crawl hello
– shake hands & take three steps
Midline
5 sets:
20 sec v-ups(flex extends),
10sec rest,
20 sec hollow hold,
10sec rest,
20 sec arch hold,
1 min
WOD
Nasty Girls:
3 rounds(12min cap):
50 air squat,
7 c2b(up to muscle up, down to pull up/ring row),
10 hang power cleans
