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)
