WARM UP – MOBILITY
Big full body dynamic
–
2 sets, 6-8 reps of each:
Hollow rocks
Ring rows or ring transitions
Push-ups or dips
Light KB swings
WOD A
Choose one of the following…
NATE
20 min AMRAP:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (32/24kg)
NATE – SCALED
20 min AMRAP:
4 Burpee Pull-ups (Sub burpee + jumping pull-up)
4 Handstand push-ups (Pike or DB Press)
8 Kettlebell swings (24/16kg)
REGIONALS NATE
10 rounds for time (20 min cap)
4 Strict muscle-ups
7 Strict handstand push-ups
12 Kettlebell snatches 32/24kg
—
– Add uncompleted reps as seconds
WOD B
1) 3 Sets:
10-10-10 BB bicep curl drop sets
– rest 60 secs –
20-30 Banded tricep press-downs
– rest 2 mins –
—
2) Crossover Plyo
