Bday wod - Nelson

Happy 36 Nelson. We are so proud of your progress.

Strength
OH squat with 2 sec pause at bottom
7 @ 50%
7 @ 60%
5 @ 70%
3 @ 75%

Wod - Full Nelson
6 rounds
36 double unders
9 Muscle ups, level 2 pull-ups, level 1 box or band
9 hang cleans 95/65
9 box jumps
100 meter Double plate waiter's Carry (25 lb plates for guys, 15 lb plates for girls)

*A waiter's Carry is holding the plates in one hand overhead with a locked arm. Like carrying a waiter's tray OH.