Benchmark WOD: “Nate” or Regional Nate – CompetitorWOD

Nov 4th, 2016

Category: Competitor

Benchmark WOD: “Nate” or Regional Nate – CompetitorWOD

Ben

Ben

Warm-up
Grab a band
2 Rounds
10 Bandy Pull Aparts
10 Bandy Side Steps
10 Bandy Goodmornings

Strength*
Deadlift 3-3-3-3-3

Skill
Muscle-up
Handstand Push-up

WOD – complete with class
“Nate”
20 Minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (2,1.5)

or

“Regional Nate”
10 Rounds or 20 Minutes
4 Strict Muscle Ups
7 Strict HSPUs
12 KB Snatches (70/53)

*Strength can be done before or after class or during the class and be ready to go for the WOD.