Friday 14 December

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

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