50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans (135/95)
The “Nasty Girls” benchmark WOD was first posted on CrossFit.com as the workout of the day for Sunday, Dec. 4, 2005 (051204). It wasn’t posted with a name. It was just the main-site workout of the day. The video linked with it featured Nicole Carroll (future CrossFit Director of Training and Certification), Annie Sakamoto (future CrossFit Games competitor) and Eva Twardokens (1992 and 1994 Olympic Games slalom skiier) doing the WOD with 95 lbs. Countless people, men and women, cite this video, titled “Nasty Girls,” as the reason they started CrossFit. Each one of these original “nasty girls” has a WOD named after them. Annie (50-40-30-20-10 DU & Sit Ups), Nicole (20 Min AMRAP of 400M Run, Max Rep pull ups) and Eva (5 Rounds, 800M run, 30 KB Swings, 30 Pull Ups…HINT: We will see this one at some point down the road).
Check out this old school video. Its amazing to see how far CrossFit has come since this. Basically, they are doing strict MU, hang power cleans (ladies using the bigger mens bar) and the air squats to a wall ball target for depth.
For this one, we will do 7 pull ups and 7 ring dips for your scale of the muscle ups. For the hang power cleans, this should be a weight you can do in a max of two sets, but preferably unbroken.