WOD Tue Nov 19

Warm-up

3 Rounds for quality:
5 Wall Walks
10 Horizontal Ring Rows
:10-:20 Second Ring/Box Support Hold

Work

“Sea Horse”

3 Rounds:
1600m Bike
1000m Row
25 Burpee Box Jump Overs @ 30/24

CompTrain

50' Handstand Walk, 10 Gym Width Barbell Walks @ 50% Back Squat Weight (set down on boxes at wall to turn around)
50' Handstand Walk, 8 Gym Width Barbell Walks @ 60% Back Squat Weight (set down on boxes at wall to turn around)
50' Handstand Walk, 6 Gym Width Barbell Walks @ 70% Back Squat Weight (set down on boxes at wall to turn around)
50' Handstand Walk, 8 Gym Width Barbell Walks @ 60% Back Squat Weight (set down on boxes at wall to turn around)
50' Handstand Walk, 10 Gym Width Barbell Walks @ 50% Back Squat Weight (set down on boxes at wall to turn around)

7am E-Fit

Bench press (building): 3x8 @ light/mod, 2x4 @mod, 2x2 @ mod/heavy

Strict press (building): 2x5 @ light, 2x3 @ mod, 1x2 @ heavy