Not only are you going to get an extremely satisfying workout from our WOD of the Day, but also you are going to get warm up and cool down yoga stretches–specifically linked the workout–to aid in your recovery. Time for Gainz!

A) Warm-Up:

• 10 PVC pass through
• 5 push up pike walk

x 2

Reverse Table Top (Hold for 2 sets of :30)

B) Strength

• Front Squat: build up to a 3RM
• Strict Press: 3,3,3,3
• Close Grip bench press: 5,5,5,5
• Prone Row: 5,5,5,5

C) WOD:

Nate

Complete as many rounds as possible (AMRAP) in 20 minutes of:

• 2 Muscle-Ups
• 4 Handstand Push-Ups
• 8 Kettlebell Swings (70/50lbs)

D) Recovery: 2:00 Hold Each Pose

Pigeon

Cactus

Thread The Needle