SATURDAY 11/17/18

WARM UP

Trainer’s Choice

FIRST…

Skill

Movement Prep + Skill Work

WOD

“The East Nasty”

30 Minutes AMRAP

50 Kettlebell Swings (70/53)

40 Goblet Squats

30 Pull-Ups

20 HSPU

10 Calories Bike

*Every 5 Minutes Perform:

1 Snatch (185/135)

2 Clean + Jerk

3 Muscle Ups

L2:Rx

L1: KB (53/35), Barbell (135/95), MU (6 PU + 6 Dips)