Went in this morning at 11:00am and worked out with Jaime, Steve, and Zach.

Warm Up:

  • Skipped Rope
  • Dynamic Stretches
  • 10 Push ups

15 minutes of work – form:

  • Back Squats
  • Front Squats
  • Overhead Squats
  • Muscle Ups (2 successful)

W.O.D.: Nate

  • 20 minute AMRAP
  • 2 Muscle ups  – (had to do banded muscle ups)
  • 4 Hand stand push ups – (did banded hspu)
  • 8 Kettle bell swings 2 pood

Results: 6 rounds

Notes: I can’t do muscle ups when the clock is running. I know it’s a mental thing. This is a very difficult WOD, my arms and shoulders were BLASTED. I could hardly move them hours after. Good work out though – glad I was able to regain my kipping muscle up.