June 30, 2015 By Leave a Comment

Wednesday 7/1/2015

A) 3 Sets
Single Arm KB Press x5 ea. arm
Stiff Legged KB Deadlift x10
Handstand Hold x20-30 sec
Single Leg KB Deadlift x5 ea. leg

B) “Nate”
AMRAP in 20 min of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (75/55)

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

C) 3 Sets
Bent Over Barbell Row x12-15
rest 2 min

Filed Under: WOD

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