24 10 2012 WOD 10.24.12 Workout of The Day Skill: Muscle up/pullup progressions WOD: Advanced: “Nast Girls” 3 RFT 7 muscle ups 10 power cleans 135/95 50 air squats Intermediate: 14 pull-ups 10 power cleans 135/95 50 air squats Post time to comments.