Di working on her Muscle Up Transitions.
Today is a great WoD to try these out if you're keen to bump up your scaling options.
Pic: Angela Clancy.

  Benchmark WoD - "Nasty Girls"

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3 Rounds For Time:

50 Air Squats

7 Ring Muscle Ups

10 Hang Power Cleans (62.5 / 42.5 kg)

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• An all-time classic CrossFit WoD!! Watching the 3 famous ladies hit this one RX is a right of passage for CrossFitter's! (If you haven't seen it yet check out the video below! Inspiring stuff!)
• This is however a workout like any other. Go into with an intention & training emphasis & don't shoot to hit everything all guns a blazing without a care for technique or general nous!
• The Air squats, do NOT underestimate the effect they will have on your hip extension requirements on both the muscle ups & barbell!
• There is a lot of muscle ups here today! If you have just gotten some recently then consider scaling the overall number of them. If you are working toward them then utilise a transition scale option. In any case EVERYONE will be using the rings in one form or another.
• Really FUN one to kick off the week! Lets do this CBDer's!!!
• Hold the standards. Form is priority as always.
• Scale As needed.
• Compare to 15/11/16

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Post TIME to Beyond The Whiteboard.

Such a classic video!!