WOD 11/27/17

 

A2: Row 90 Seconds
@50-90% Sustainable Pace; Rest 90 Seconds

A3: 40 Seconds Row Max Distance

 

B1: 2 RFQ of:

15 Banded Pull Apart
15 Banded Row
3 HPSn (pos 1)
3 HPSn (pos 2)
3 PSn

B2: Power Snatch – 6/6/6 @60-70%

6 Reps Every 2 Minutes @60-70%

C: EMOM 10 of:

Minute 1-
1-9 Each Leg Alternating Pistol/6 Box Jump Over (24/20″)
Minute 2-
12/10 Calorie Air Bike

If you are as of yet unable to complete Pistols, please complete 6 Box Jump Over and practice Pistols the remainder of that minute.

D: Back Squat  – 5X5 @60-70%

5-7 Minutes WU To 60% of Heavy Single From 11/20/17 + 5X5 Building from 60-70% @23X1; Rest 90 Seconds Between Sets

E1: Air Bike 90 Seconds Slow

E2: 40 Seconds Air Bike – Max Calorie

1 Round only @90% Hard Pace (Not Sustainable)