WOD 11/19/17

B1: 3 RFQ of:

1 WallWalk
5 Each Alternating Handstand Shoulder Touches
15 Banded Pull Apart
@ Easy pace with contolled tempos.

B2: Deficit Handstand Push-ups – 10-45 Reps

C1: 3 Position Clean + Jerk (1/1/1@90%)

Pos 1, Pos 2, Pos 3 + Split Jerk
6-8 Minutes WU To 90% of Heavy Double from 10/27/17 + 1/1/1@90%; Rest 60 Seconds Before C2

Superset with C2

C2: Weighted Dip (2/2/2 @90%)

Max or sets accross
3-5 Minutes WU To 90% of Heavy Double From 10/25/17 + 3 Sets of 1 @90% @20X1; Rest 60 Seconds Before C1

Superset with C1

D1: 400M Run For Time

D2: 2 Rounds of 40 Yard’ Dash (2 Rounds for time)

@Pace/Intensity
Round 1 @90% Somewhat Hard Pace; Rest 1:35 Rest Between Rounds

D3: 400M Run For Time

D4: 2 Rounds of 40 Yard’ Dash – 2 Rounds for time