WOD 11/14/17

 

A2: 90 Second AMRAP of:

3 Pull Up
6 Push Up
9 Air Squat

B1: For Quality-

50 Seated Banded Row
20 Strict Press (45/35/15#)
15 UB WallBall (20#-10’/14#-9′)

B2: Split Jerk  – 2/2 @90%

**From the rack.**

90% of Heavy Double; Rest 90-180 Seconds Between Sets

C: Shoulder Press (2/2)

% of Heavy Double ; Rest 60-150 Seconds between sets.

D1: Push Press (2/2/2@90% )

5-7 Minutes WU To 90% of Heavy Double From 10/25/17 + 3 Sets of 2 @90%; Rest 30-45 Seconds Before D2.

Superset with D2.

D2: Rope Climb (2/2/2)

2-3 Minutes WU + 3 Sets of 2 Ascents (20/15′) Advanced Rope Climb (advanced for you); Rest 60-90 Seconds Before D1.

Superset with D1.

E: 3 Rounds -90 Seconds of:

21 BallSlam (20/15#)
3 WallWalk
Max Reps Double Unders In Time Remaining
 ;Rest 45 Seconds Between Rounds