WOD

04.11.18

WARM UP

General & Specific

HERO WOD

“NATE”

20’ AMRAP of:

2 Ring Muscle Ups or 6  M / 3 W Strict Chin Ups

4 Handstand Push Ups or 12 M / 8 W Push Ups (NO wall climb)

8 KB Swing @32/24kg

WARM UP

General & Specific

HERO WOD

“NATE”

20’ AMRAP of:

2 Ring Muscle Ups or 6  M / 3 W Strict Chin Ups

4 Handstand Push Ups or 12 M / 8 W Push Ups (NO wall climb)

8 KB Swing @24/16kg

WARM UP

General & Specific

HERO WOD

“NATE”

15-18’ AMRAP of:

8-12 Ring Rows

12 M / 8 W Push Ups (NO wall climb)

8-12 KB Russian Swing

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