6min ALT EMOM
-:20 Superman + :20 Hollow Hold
-:30 Nose & Toes
*then 1min Rest between EMOMS
6min ALT EMOM
-1min Kick Up/Freestanding HS Hold Skill
-1min Rest
"Nate's Masters Bday WOD"
3rds For Time: 7 Clean & Jerks (225/145)
19 Box Jump Overs
1min Rest -then-
36 Burpee (Buy-Out)
20min AMRAP 400m Run (500m Row) 10 Deadlifts (225/155) 15 Push Ups 20 Goblet Squats (70/53) 10-15min Mobility Finisher
3rds NFT 8-10 Strict Chest to Bar Pull-Ups :30-:40sec Hollow Hold 14min Partner AMRAP 500m Row 18 Pull-Ups (While one person is working other person is in a Deadhang) 14 Hang Power Snatches (95/65) *S
Back Squat 6 sets of 3 reps 5 sec down & 3sec pause at the bottom Start light. Around 40% 4rds For Time: 12 Box Jumps (24/20) 8 Power Clean (155/105) 200m Run
