TUE 7/18/17 WOD

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Skill/Mobility – 3 False Grip Ring Rows / 2 Muscle up Transitions / 1 Ring Dip – 3 Rounds

WOD – “Nate”

Complete as many rounds in 20 minutes as you can of:
L3
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 70/55#

L2
4 Pull ups/4 Box Dips
4 HSPU Knees on Box
8 Kettlebell swings 55/35# 

L1
4 Ring Rows/4 Push ups
4 Pike or HOD Push ups
8 Kettlebell swings 35/15#                                 

Post WOD

2 Min (each) – Trap Smash (ball)
2 Min (each) – Overhead Banded Elbow