Thursday – 012915

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Teri showing what near perfect mobility in the front squat looks like without lifting shoes.

Nuclear Winter 4 is taking place this weekend at CrossFit Evolution on Saturday.  Frank and Hunter will be competing.  CF Evo always puts on a great competition and I encourage you all to come out at some time on Saturday to check it out!

Warm-up/Injury Prevention
On your own:
5 minute ride on the Assault Bike, then
PVC roll your piriformis/posterior chain for 5 minutes, then

3 rounds not for time:
5 Kettlebell bent over rows using a bench with a 1 second hold at the top (each arm)
5 Kettlebell RDL’s, holding 3 seconds at the bottom
10 Ab compressions with a 1 second hold at the top
5 Wall squats with spotter

Workout of the Day
“Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans (135 lbs)

If you can’t do muscle-ups, you will do 14 ring dips per round instead.

Post your scores to the Whiteboard.

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