Angela.
.
Pic: Steph Bartlem.

 WoD: Nasty Boys

Complete 3 Rounds For Time

of:

50 Air Squats

7 / 4 Bar Muscle Ups

10 Push Jerks (65 / 45 kg)

.

• An ode to the infamous "Nasty Girls" WoD, we are mixing things up a notch. Attack those Squats with pace & verve. Conversely be patient on the Bar Muscle Up. Any signs of an early pull or bend form your arms will only result in a fancy looking chest to bar pull up. Kip aggressively and wait for that moment to pop.
• Lastly get after those push jerks. Your arms may be fatigued from the gymnastics & your quads burning up for those squats but use all your technique nous to churn through those jerks.
• Have fun!
• Hold the standards. Form is priority as always.
• Scale as needed.

.

Post TIME to your Beyond The Whiteboard. account.