December 4, 2015 By Leave a Comment

Friday 12/4/2015

A) 2 Sets
Bear Crawl x100ft
Walking Knee Pulls x50ft
Butt Kicks x100ft
Samson Stretch x50ft
Sprint x100ft

B) “Bar Nate”
AMRAP in 20 min of:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)

*Scale for Bar Muscle-ups
-1 Bar Muscle-up = 1 Banded Muscle-up
-1 Bar Muscle-up = 3 Pull-ups + 3 Push-ups (On toes)
-1 Bar Musce-up = 5 Ring Rows + 5 Knee Push-ups

Filed Under: WOD

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