WOD 11/09/17

A2: 3 RFT of:

200M Row (5/3)
3 D.B. Man Maker (HBD)
@90% Hardest Sustainable Pace; Walk 120 Seconds

B1: 2 RFQ of:

12 Push Press @2020
12 Power Jerk
12 Ring Row @2020
@ Easy pace @ Tempo above; Rest as little as possible.

– 5 Minute Cap

B2: Push Jerk (2@80 + 1@85/90 + 2/2@95%)

5-7 Minutes WU To 80% of Heavy Double Form 10/27/17 + 2@80 + 1@85/90 + 2/2@95%; Rest 60-120 Seconds Between Sets

C1: Weighted Pull-ups (2 @80/85/90/95%)

5-6 Minutes WU To 80% of Heavy Double From 10/22/17 + 2@80/85/90/95% @20X1; Rest 30-60 Seconds Before C2.

Superset with C2.

C2: Shoulder Press (2@80/85/90/95%)

3-5 Minutes WU To 80% of Heavy Double From 10/27/17 + 2@80/85/90/95% @20X1; Rest 30-60 Seconds Before C1.

Superset with C1.

D: 1 Round EMOM X 3 Minutes of:

3 Push Press (115/85)
6 T2B
9 Double Unders
3-5 Minutes WU + 1 Round of: 3 Push Press /6 T2B/9 Double Unders EMOM X 3 Minutes; Rest 3 Minutes

Goal is to practice fast transitions and maintain a consistent breathing pattern.

E: 3 Minute AMRAP of:

3 Deadlift (225/135)
5 Lateral Bar Burpees
5-7 Minutes WU + @90% Hardest Sustainable Pace