Wed WOD

Buy In:
Run 100 m forwards
Run 100 m backwards
Quadraped movements chosen by your coach

WOD:
"Nate"
AMRAP in 20 mins of:
2 Muscle ups (3 pullups and 3 dips equal 1 MU)
4 HSPU - Check out this self-assist method using bands.
8 KB Swing - 2 pood


Cash Out:
300 situps - you can "buy" 20 situps by holding in plank position with your feet on a medicine ball for 45 secs.

All workouts will be scaled to your individual fitness level.