201009 - FYF! Hero WOD "Nate"

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QOTD - Weekend Plans?

WARM UP - 200m Run
then… 3 rounds
10 PVC Pass Thrus
10 PVC Good Mornings
10 Russian KB Swings (with WOD weight)
2 Strict Pull Ups (Set up bands)

MOBILIZE - 4 Way Banded Flow

COACH PREP - Review WOD and standards
Perform one Practice round

WOD -
(A: Competitor)
AMRAP 20:
2 Muscle Ups
4 Handstand Push Ups
6 KB Swings 70/55

(B: Performance)
AMRAP 20:
4 Strict Pull Ups
4 Push Ups
6 KB Swings 55/35

(C: Fitness)
AMRAP 20:
4 Banded Pull Ups
4 Knee Push Ups
6 KB Swings 35/25

Lauren StensengComment