Tuesday, 11/20 WOD

Technique:
10 Min. EMOM
-1 Squat Clean
2 Sets @ 70% of 1RM
2 Sets @ 75%
2 Sets @ 80%
2 Sets @ 85%
2 Sets @ 90%
WOD:
5RFT:
-3 Rope Climb to 15’
-10 Handstand Push Ups
-500m Row
Modify: Up/Downs x 2 or Climb to 10’, ab mat/box/shoulder taps x 2
Scale: 3RFT
50+: Climb to 10’, 1 ab mat + 25lb plate
60+: Climb to 10’, 1 ab mat + 45lb plate
Competition: 1 of the 3 strict, walk 25lb on hands
Endurance: 1k Rows
Time Cap: 30 Min.