WOD Wed Dec 4

Strength/Skill

6 Sets:
1 Tempo Clean Pull
1 Clean Pull

Sets 1-2: 70%
Set 3-4: 75%
Sets 5-6: 80%

Work

“Low Tide”

AMRAP 5:
Buy-In: 700/550m Row
7 Squat Cleans @ 95/65
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 500/400m Row
5 Squat Cleans @ 115/85
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 300/250m Row
3 Squat Cleans @ 135/95
25 Double Unders

CompTrain

0:00 - 6:00
:20 Second Wall-Facing Handstand Hold
2 Strict Ring Muscle-ups (Or Banded Strict)

6:00 - 12:00
1 Strict Chest to Bar Pull-up + 15' Handstand Walk
2 Strict Chest to Bar Pull-ups + 15' Handstand Walk
3 Strict Chest to Bar Pull-ups + 15' Handstand Walk

12:00 - 18:00
25 Double Unders
:15 Second L-Sit on Rings
5 Tempo Ring Rows