WOD 11/22/17

A2: Row 90 Seconds (Distance)

@ Pace/Intensity/Distance
@50-90% Sustainable Pace; Rest 90 Seconds

A3: 2 Rounds of- 20 Second Row Sprint Max Distance (2 Rounds for distance)

@ Pace/Intensity

; Rest will vary.

Damper 5/3
@100% Very Very Hard Pace (Not Sustainable); Rest 1:40 Between Rounds

Compare To 09/07/17.

B1: Metcon (3 Rounds for reps)

3 RFQ of:

8 Double K.B. Swing (HBD)/

10 K.B. Front Squat @22X1
@ Easy Pace; Rest as needed

Double K.B. Swing=

https://www.youtube.com/watch?v=n51FUi3tOOE

K.B. Front Squat=

https://www.youtube.com/watch?v=vjOoYVX_tSg

– 5 Minute Cap

B2: Clean (15 Minutes To A Challenging Single)

Build To A Challenging Single; Rest as needed.

C: Handstand Push-ups (2 X 90%)

3-5 Minutes WU + 2 Sets @ 90% of best set from 10/05/17; 90 Seconds Rest between sets.

D: Front Squat (15 Minutes To A Challenging Single)

15-18 Minutes To A Challenging Single @20X1; Rest as needed.

E1: Air Bike (Calories)

Time/Intensity/Pace
60 Seconds @50-90% Sustainable Pace; Rest 75 Seconds

*E2: Air Bike 10 Seconds Sprint X 4 Rounds (4 Rounds for calories)

@Pace/Intensity
*= Complete as much as possible in time remaining.

@100% Very Very Hard Pace (Not Sustainable); Rest 1:50 Between Rounds