Pre WOD:
Box Back Squat:
4 sets*5 Rep at 75% oif 1 RM Back Squat
– Focus on max speed on the way up
WOD:
A, Handstand Hold Project:
EMOM 5 min:
15 Sec Handstand Hold Progression
B, Partner Workout:
3 sets:
AMRAP 7 min:
40/30 Cal Row
30 Burpee over Rower
20 Power Snatches 50/35 kg (110/75 lbs)
Rest 2 min between sets
Post WOD:
GHD Core: 2/4
3 Rounds:
10-25 GHD Sit Ups
10 GHD Back Extension
* Adjust GHD Sit Ups to an RPE 7.5
* Adjust Weight/No Weight for the Back Extension to RPE 7.5
* Try top increase either reps/weight from last week
