“Bruised Ego” & “Ascent” – CompetitorWOD

Mullins

Warm-up
Burpee Breakdown
Overhead mobility
Tricep mobility

Skill
Handstand Hold
Handstand Push-up

WOD โ€“ 12 minute Cap
โ€œBruised Egoโ€
60/50 Calorie Row
30 Handstand Push Ups
60/50 Calorie Row

Intermediate- 30 Push-ups
ADV- 10 Strict Deficit Hand-stand Push Ups (3.25โ€ณ/2โ€ณ)
20 Deficit Handstand Push Ups (3.25โ€ณ/2โ€ณ)

5 minute Rest

WOD 2
Every 3 Minutes for 12 Minutes
250m Ski or 15/12 cal Bike or 200m run
15 GHDs

Extra Work
Warm-up
snatch and then complete
โ€œAscentโ€
1 Rep Attempt every 3 Minutes
15 seconds to complete the lift
3 Attempts

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