170202 ~ DetoNATE!!

A little hero wod mashup coming your way....Interval training mixed in with some skill!  Get all your work done within 90s!  If you are close...go and get those Muscle Ups!!

Strength:

EMOM x 6 min

1 Front Squat @ 91%

**If you were unsuccessful last week, retry @ 90%**

Then…

 8 min to find 8RM Push Press

Conditioning:

Deto”NATE”

Every 90s x 15 min Alternating:

1 rnd of Nate

20/15 Cal Row

Cash Out:

3 x 15 Weighted GHD Hip Extensions

3 x 15 Reverse Hypers (30-40% 1RM BS)

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