"Not-Quite-NUKES"

EQUIP: Bar (c: 225/185, p: 185/135, f: 135/95), Plates for Reload, Pull-Up Bar, AbMat, GHD or Wall Ball (20/14)

WARM-UP:

*Active Stretch, then: 

*400m Run

*5 x Dive Bomber

*5 x Burpee

*30 sec. x Chair Hold (w/ thumbs laced and arms locked out overhead), then:

-Movement Specific Warm-Up: work up to WOD weight for 1) OHS, 2) Power Clean, 3) Deadlift

——————-

“Not-Quite-NUKES”  (modified Hero WOD)-

12 Minutes to Complete -

*1 Mile Run

*Max Reps Deadlift (c: 225/185, p: 185/135, f: 135/95)

-no rest-

12 Minutes to Complete -

*1 Mile Run

*Max Reps Power Clean (c: 185/135, p: 135/95, f: 95/65)

-no rest-

12 Minutes to Complete -

*1 Mile Run

*Max Reps Overhead Squat (c: 135/95, p: 95/65, f: 65/35)

NOTES:

*No built-in rest with this WOD

*Reload barbell upon return from each run

*SCORE = Sum of Total Reps (DL + PC + OHS)

———————-

FINISHER:

*50 x T2B (sub1: V-Up OR sub2: Supine Leg Lift)

*50 x AbMat Sit-Up

*50 x GHD Sit-Up (sub: Russian Twist (20/14))

NOTES:

*C: chipper-style, P/F: break up reps as desired