WOD for 20 MAY 2016

0500, 1130, and 1630 at Fredericks Gym

 

Warm Up:

Complete as many rounds as possible in 6 mins of:

Single Arm Kettlebell Overhead Walking Lunge, 80 ft

10 Kettlebell Swing (Russian)s

10 Push-ups

 

Strength:

5 Overhead Squats, pick load

Every 2 mins for 10 mins.

 

METCON:

Nate!!!

Complete as many rounds as possible in 20 mins of:

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings, 2/1.5 pood

 

Cool Down:

For time:

Row, 5 mins

Forward Fold w/ Shoulder Ext, 5 mins

 

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