Nasty Girls

Warmed up with a few mins of double unders, then:

10 mins on the min (OTM):

3 strict ring dips with turn out

3 hanging power cleans 45#

3 Samson lunges

WOD today was nasty girls, one of the original crossfit workouts.

3 rounds for time:

50 squats

7 muscle ups

10 hanging power cleans 135#

Time: 9:17

District crossfit trainer: 6:something rx

Notes: did 4 or 5 muscle ups the first round then hit a wall so I scaled back to a lower set of rings to do jumping muscle ups. Scaled cleans to 115#, did first and last set unbroken. Muscle ups and hanging power cleans will wreck your shoulders. First time attempting muscle ups as part of a wod. Thought I'd be able to get a few more than I did but overall pretty satisfied. Everyone else in the class scaled the muscle ups with pull ups and ring dips. Starting to get sick, probably taking tomorrow off.