DATE – Saturday

 

Warm-up/Mobility: 500m run or Row – then dynamic warm up + stretches

 

12-15 min – tech time on Muscle ups & HSPU’s and progressions for WOD A

 

WOD A)

CrossFit.com Hero WOD – “Nate”

 

Complete as many rounds as possible in 20 minutes of:

2 x Muscle ups

4 x Handstand Push-ups

8 x Kettlebell Swings (32/24kg)