WOD 23-10-2018

Zagrijavanje

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.

sWOD

Beginner Option
4 assisted pull-ups
4 assisted dips
4 assisted handstand push-ups
8 kettlebell swings 16kg/12kg
AMRAP 20min

WOD

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

Cashout

Rest