General Warm-up:

1000m Row/800m Run

Group Mobility

Workout Specific Warm-up:

1-2-3-4-5 of:

Pullup

HSPU

KB Swing

WOD:

“Nate”

20 min AMRAP of:

2 Muscle Up

4 HSPU

8 KB Swing (70/55)

The Dirty Dozen and The Clean Fifteen

The 12 most pesticide-laden fruits and veggies and the cleanest 15. Opt for organic if you’re buying from the dirty dozen list and don’t worry about it much for the clean fifteen.