Dirty Nate

Saturday 9/26/20

Zoom 8am 10am

Every 5 min x 4
40/30 Cal row or 30/20 Bike
150 Double unders
+
”Dirty Nate”
AMRAP 20 min:
2 ring muscle ups
4 Ring dips
8 KB taters (53/35)
or
AMRAP 20 min:
2 Devils press
4 Pushups
8 KB taters
*Barbell only = 2 squat clean thrusters
*DB only = as written
*KB only = as written
*NO EQUIPMENT = 2 strict handstand pushups 4 hand release pushups 8 burpees

If you would like a different workout or one special for the equipment you have please do not hesitate to text me. Ive been getting a lot so its no problem. My number is 925-785-2758. Keep doing your home wods and posting them on the social medias. Everyone loves seeing their gym friends even if its just a clip on insta! Stay active stay sane!

Zoom classes at 8am 9:30am and 4:30pm 6:00pm Mon-Fri. Sat 8am and 10 am. Sunday 8:30am 10:30am for the duration of this shelter at home period. Download the app and join the fun. Even if you want to just watch and chat with friends for a couple minutes!
Meeting code is
684-431-2223. Password is 277276
Seriously. If you’ve been lacking in motivation during this quarantine please try a zoom class. Its just like a regular class and will bring some normalcy to your day