Bish Is How We Do It – CompetitorWOD

Bish

Warm-up
2 Rounds
Run 200m
4 Strict HSPU
8 Strict Pull Ups
12 Squats*
*Use a wall or pole to focus on perfect squatting form here – keeping chest up, etc.

Mobilize overhead position
Warm up squat clean & split jerk

Oly
Clean and Jerk
EMOM 20
ODD Minutes only
1. 5 @70%
2. 5 @ 75%
3. 4 @80%
4. 4 @80%
5. 3 @85%
6. 3 @85%
7. 2 @ 90%
8. 2 @ 90 %
9. 1 @ 95%
10 1@100%

WOD
For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats

Men wear a 20-lb. vest
Women wear a 14-lb. vest