The ole never miss a Monday plays a large role in this one. I hadn’t done Nasty Girls since April 12, 2013. Nasty Girls is the following:

3 RFT
50 Air Squats
7 Muscle Ups (or 21/21) I did 7 bar dips, which is something I’ve never done in a WOD before.
10 Hang Cleans (135/95)

I finished in 9:50, was pretty happy with that! Someday if I ever get Muscle Ups, I’d like to RX this one. That’s definitely a shoulder smoker though. It was beautiful out, and I did the workout outside. I love that the weather is getting cooler, but I hate that it’s soon going to be too cold for our liking. 🙁