11-8-18

WOD:

“Nate”

20 minute AMRAP:

2 muscleup (4 pullup + 4 dip)

4 handstand pushup

8 kettlebell swing 53/35#


Post WOD Accessory:

For time: *7 minute cap

30 overhead squat

60 front squat

90 back squat

*Perform with an empty barbell. If you set the bar down you must do 20 pushups before you continue.


JonMichael WeigelComment