Thursday

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Workout of the Day

Nasty Girls
3 rounds for time of:
50 squats
7 muscle-ups
10 hang power cleans

♀ 95 lb ♂ 135 lb

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Scaling:
The original Nasty Girls workout is a classic. If you do not yet have muscle-ups, watch “Scaling the Muscle-Up” for some options on modifying the movement.

Intermediate Option:
3 rounds for time of:
50 squats
5 muscle-ups
10 hang power cleans

♀ 95 lb ♂ 135 lb

Beginner Option:
3 rounds for time of:
25 squats
7 ring rows + 7 jumping dips
10 hang power cleans

♀ 35 lb ♂ 45 lb

Nasty Girls — A Retrospective

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Even today, women don’t compete in ring events at the Olympics (for a brief window from 1948-1950, they did; why the rings were stripped from female competition afterward is enough to confound any CrossFit athlete). “Apparently, women did not do muscle-ups, or anything else on the rings for that matter,” Nicole Carroll said, “but no one had told us that. So we just did them. A lot of them.”

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