Today’s benchmark WOD is one of the first true CrossFit “Girl” WODs that was ever created. The video below spawned the idea in many women’s minds that they too could “lift heavy weights” and still look feminine. Years after this video first aired, it’s still amazing to watch these chicks BLAST through this WOD. Have fun with the:

“Nasty Girls:”

3 RFT –

50 Air Squat

7 Muscle-Ups

10 Hang Power Cleans (135/95)

(P.S. Those are pretty much strict muscle-ups…)