“FGB NATE” WOD 7/21/17

WARM UP:

500 M. Row

10 Swimmers

10 Wall Slides

10 Wall Facing OHS

2 Rounds

10 Pass Throughs

10 Good Mornings

10 OHS

5 Inch Worms

10 Scorpions

Then:

Mobility

SKILL:

3 Rounds (At a walking pace)

ADV & INT: 5 HSPU w/ a 3 Sec. Negative 

BEG: 8 Box Pike HSPU w/ a 3 Sec. Negative

20 Hollow Rocks

8 Assisted Glute-Ham Extensions

LIFT:

Deficit Dead Lift

2 x 3 @ 55%

2 x 3 @ 60%

3 @ 65%

WOD:

“FGB NATE”

3 Max Effort Rounds

MIN. 1: Muscle Ups 

MIN. 2: Burpee Box Jump Overs (30/24) (24/20) (20/12)

MIN. 3: KBS (53/44) (44/35) (35/26) (26/20)

MIN.4: HSPU

MIN. 5: Rest

*Sub. C2B Pull Ups and Box Piked HSPU for Muscle Ups and HSPU accordingly.

**Score = Total Combined Reps

POST WOD:

2 Rounds 

10 Y’s, T’s, & W’s

10 Reverse Fly’s

10 Face Pulls