“REGIONAL NATE” WOD 7/27/17

WARM UP:

400 M. Run or Row

10 Y’s, T’s, & W’s

10 Reverse Flys

2 Rounds

10 Pass Throughs

10 Good Mornings

10 OHS

5 Inch Worms

10 Scorpions

Then:

Mobility

LIFT:

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

WOD: (Oxidative Skills Test)

“REGIONAL NATE”

10 Rounds 

4 Strict Muscle Ups

7 Strict HSPU

12 KB Snatch (70/53)

*Scale by subbing out strict movements accordingly.

SCALED: 

AMRAP 20

4 Ring Dips

7 Deficit Box Pike HSPU 4″

12 KB Snatch (53/44) (44/35) (35/26) (26/20)