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