WOD prep Demo movements Practice WOD movements and scaled versions Scaling Modify the movements while trying to preserve their range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.
Beginner Option 4 assisted pull-ups 4 assisted dips 4 assisted handstand push-ups 8 kettlebell swings 16kg/12kg AMRAP 20min
Nate 2 muscle-ups 4 handstand push-ups 8 kettlebell swings 32kg/24kg AMRAP 20min Intermediate Option 2 assisted muscle-ups 4 assisted handstand push-ups 8 kettlebell swings 24kg/16kg AMRAP 20min