7
May
05/08/17
WARM-UP
10 Arm Circles (each direction)
Wrist Warm-up
10 Toe Touches
10 2 Taps
3 Rounds
10 Kips (on the rings for those doing muscle-ups)
10 Push-ups
10 Light KB Swings
Muscle-up demo and drills
WOD
“Nate”
20 Minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (53/70)
COOL DOWN
10 Banded Arm Circles (each direction)
30 Second Dead Hang Hold
Foam Roll Upper Back 3-5 Passes