WOD 11/01/16

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Annie thought Mitch needed some extra help recovering after the WOD.

WOD: “Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
135/95 pound Hang power cleans, 10 reps
Post WOD Mobility: Smash quads on roller, 3-4 minutes each, then, couch stretch 2 minutes+ each

11:00 am Strength Class: 
Lift: Bench press 9 x 3: 50% bar, 30% chain or band

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