Monday's WOD

***** This week’s homework is Death by Burpees*****

Warm-up

Row 800m

20 Squats

10 Pull-ups

5 Ring-dips

10 Pull-ups

5 Ring dips

10 KBS

10 Barbell back squats

Stretching and discussing class for the day

Strength/Skill (after WOD)

Back Squat 3-3-3-3-3

WOD

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups


4 Handstand Push-ups


8 2-Pood Kettlebell swings

Recovery

Short stretching and mobility sequence