WARM UP:
400 M. Run or Row
10 Y’s, T’s, and W’s
10 Reverse Flys
Then:
3 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
Then:
Hip Mobility
SKILL:
EMOM 9
MIN. 1: ADV = 50 Ft. Handstand Walk / INT = Box Piked Around the World / BEG = 2 Wall Walks
MIN. 2: 10 Ring Push Ups w/ a 3 Sec. lower down.
MIN. 3: 10 Banded Pull Aparts
WOD:
“NATE’ISH”
AMRAP 25
4 HSPU
6 Muscle Ups
8 KB Snatch (70/53) (53/44) (44/35) (35/26)
*Sub. Box Piked HSPU for HSPU’s and Burpee Pull Ups for MU.
POST WOD:
2 Rounds
10 Y’s, T’s, and W’s
10 Reverse Flys
10 Face Pulls
Then:
Mobilize & Stretch
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