WOD:
Strength:
5 X 5 Renegade Rows
Go heavier than 20 November
Conditioning:
“Nate”
20 min AMRAP:
2 Muscle Ups
4 Handstand Pushups
8 Kettlebell Swings @ 2/1.5
SCALES:
Gold
Strength:
5 X 5 Renegade Rows
Conditioning:
“Nate”
20 min AMRAP:
1 Muscle Up
2 Handstand Pushups
8 Kettlebell Swings @ 1.5/1
Strength:
5 X 5 Renegade Rows
Conditioning:
“Nate”
20 min AMRAP:
2 Pullups
4 Inverted Pushups
8 Kettlebell Swings @ 1/.75
Bronze
Strength:
5 X 5 Renegade Rows
Conditioning:
“Nate”
20 min AMRAP:
2 Ring Rows (as hard as possible)
4 Dumbell Press (heavy)
8 Kettlebell Swings @ 1/.75