"Nate" (Puppies)

Day one of a much anticipated vacation! :) Nothing planned in stone yet, but I want to go canoeing, hiking, & camping. Plus getting the house spic & span for Hokie Football season starting up in a couple of weeks.

Warm-Up:
4 x 200m sprints
10 5 Ring Rows
10 Pull-ups (1 band)
10 Ring Dips (1 band)
10 KTC's
20 Ball sit-ups
10 HSPU progressions, toes on bench
3 L-sits (about 5 seconds each)

"Nate" (scaled to Puppies):
Complete AMRAP in 12 minutes of:
2 Squat Muscle-ups
4 Push ups
8 KB swings (9KG or 20#)

Rounds:

Didn't do any of the workout today, just did a little warm-up after making some parallettes! They were pretty easy to make and less than $20 for all of the supplies.

Muscle-Ups (Puppies)

I'm so happy it's Friday! Adam was out of town yesterday, but he'll be home tonight. Today is a moving day at my office, so it's going to be lots of chaos. I'll be happy to get home and hit on something:).

Warm-Up:
2.5 min. jump rope (300 single-unders)
2.5 min. punching bag
20 Ring Rows
10 HSPU progressions (toes on bench)
5 (2 band) ring dips (not full ROM, though)

WOD:
For time -
20 squat muscle-ups

Time: 2:02