Monday 11/18/24

“Nate”

Hero WOD

RX

AMRAP 20:
2 ring muscle-ups
4 handstand push-ups
8 KB swings (53/70 lb)

INTERMEDIATE

AMRAP 20:
2 kipping pull-ups
2 ring dips
4 pike handstand push-ups from a box
8 KB swings (35/53 lb)

BEGINNER

AMRAP 8:
150-m row
2 ring rows
4 hand-elevated push-ups
8 KB swings (18/26 lb)

Rest 4:00

AMRAP 8:
150-m row
2 ring rows
4 hand-elevated push-ups
8 KB swings (18/26 lb)