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Training for Monday, November 13th

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We’re belatedly observing Veteran’s Day with a Hero WOD today!  To those who have served, thank you, and today we’ll honor that with some sweaty suffering!

Warm Up
Group Circle then
2 Rounds
3 Inchworms w/ Push Up
6 Ring Rows
6 Russian KB Swings
-then-
2 Rounds
2 Wall Walks
6 Bar Kips
6 American KB Swings

Skill Work
Nate Movement Practice
Handstand Push Ups, Box Handstand Push Ups
Bar and Ring Kips, Pull Ups, Muscle Ups

Workout of the Day
“Nate”
20:00 AMRAP
2 Muscle Ups
4 Handstand Push Ups
8 KB Swings 70/53
*Ring Muscle Up Scale: Bar Muscle Up > Chest to Bar > Pull Up > Ring Row
*HSPU Scale: 1 Abmat HSPU > Feet on Box HSPU > Knees on Box HSPU > Seated DB Press
*Please Note, Nate is not supposed to be an easy workout.  Use the most challenging version of each movement that you are able to properly execute.

Cool Down
1:00 Lacrosse Ball Shoulder + Trap Smash each side
1:00 Lat Foam Roll each side
1:00 Banded Lat Stretch each side