“NATE” WOD 5/4/17

WARM UP:

400 M. Run or Row

10 Y’s, T’s, W’s

10 Reverse Fly’s

2 Rounds

10 Pass Throughs 

10 Good Mornings

10 Front Squats

10 Push Press

5 Push Jerk + 5 Split Jerk

Then:

Mobility

LIFT:

12 Min. Find to Find a new 1RM Strict Press, Push Press , & Jerk

WOD: (Oxidative Skills Test)

“NATE”

AMRAP 20

2 Muscle Ups

4 HSPU

8 KB Swings (70/53) (53/44) (44/35) (35/26)

SCALED: 

AMRAP 20

4 Ring Dips

8 H.R. PUSH UPS

8 KBS (53/44) (44/35) (35/26) (26/20)