Warm Up
Coach Led

MOB
PVC Pass Throughs
Banded Shoulder
Lax Ball Lats
Lax Ball Ext Hip

WOD
"Sort of Regional Nate"
10 Rounds for Time
4 Strict Pull Ups
4 Ring Dips
4 HSPU (Sub Pike Push Ups)
8 KB Swings (70/53)

30 min time cap

*Note: if you have muscle ups, sub 4 muscle ups for the pull ups an dips, kipping allowed. 

Comment