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Tuesday's WOD - 12/19/2017


Skill:

5x - 2x Handstand Push-up + 3x Eccentric HSPU @ 4-5 sec lower

Strength:

Back Squat

**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.**

4x2@90%ww

1x2+AMRAP@90%ww

REST >90 sec between sets

WOD:

For Time - 20 min CAP

400m Sprint / 500m Row / 30/22 Cal AB (choose one option)

6 Rounds:

5 Handstand Push-ups

10 Pull-ups / Seated Pull-up / Ring Row

15 Air Squats


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