Wednesday, 12/5 WOD

Technique:
10 Min. EMOM
-1 Squat Clean
2 Sets @ 75% of 1RM
2 Sets @ 80%
2 Sets @ 85%
2 Sets @ 90%
2 Sets @ 95%
WOD:
7RFT:
-8 Handstand Push Ups
-12 Pull Ups
-15 GHD Sit Ups
Modify: Ab Mat/Box/Shoulder Tap x 2, ab mat, banded/jumping/ring rows
Scale: 3-5RFT
50+: 25lb Plate + 1 Ab Mat, purple/green band
Competition: 4” Deficit, 4 Bar Muscle Ups
Endurance: Add 1k Row or 800m Run to each round