Workout of the Day
“Nate”
Complete as many rounds and reps as possible in 20 minutes of:
- Ring Muscle Up x 2
- Handstand Push Up x 4
- KBS x 8 (70/53lbs)
OR
Partner Nate
Partners alternate movements to complete as many rounds and reps as possible in 20 minutes of:
- Muscle Up x 2 or Burpee Pull Up x 4
- Handstand Push Up x 4 or Hand Release Push Up x 8
- Russian KBS x 12 (53/44lbs)
Comp Class – Downtown 8am
A. 2 Sets
- SA KB Front Rack Carry x 100ft per
- Ring Support Hold 15-20 sec
- Alt Cossack Squat x 10
B. Every 2 minutes, for 10 (5 Sets)
- Front Squat x 1 @ 32X1 + Front Squat x 1 @ 20X1
C. In 10 minutes, build to a heavy:
- Hang Clean (Full – Mid Thigh)
D. For time:
- Clean (Full) x 15 @ 80% of “C”
