Today was a good training session, it was very challenging. I didn't lift today, but today was brutal. I did 'Nasty Girls' then rested and did 2/3 of the workout, rested and then did 1/3 of it. It was hard.
For time:
'Nasty Girls'
3 RFT:
50 Squats
7 Muscle-ups
10 Hang Power Cleans 135#
6.59
Rest 10 minutes...
2 RFT:
50 Squats
7 Muscle-ups
10 Hang Power Cleans 135#
5.30
Rest 10 minutes...
1 RFT:
50 Squats
7 Muscle-ups
10 Hang Power Cleans 135#
2.30.
Total time: 14.59.
My time for 'Nasty Girls' last time I did it (in July) was 9.27. So I improved a lot on my time and set a PR with 6.59. Next time I will shoot for under 6 minutes. My lower back and legs were tight today, I warmed up quite a bit but there was no way of getting the entirety of the soreness out of my back. Next time I do this I'll try to be completely 100% fresh and get sub 6.
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