WOD 11/28/17

 

A2: 90 Second AMRAP of:

5 Thruster (45/35#)
15 Double Unders

B1: 2 RFQ of:
20 Seated Banded Row
10 Strict Press (45/35/15#)
15 UB WallBall (20#-10’/14#-9′)

B2: Pause Clean + Pause Jerk – 5X5 Building

C: Muscle-ups (5 X 40%)
5 Rounds of:
200M Row (5/3)

D1: Shoulder Press – 5X5 @60-70%

@3211 (hold last rep of each set over head for 12 Seconds); Rest 45 Seconds Before D2

Superset with D2

D2: Rope Climb – 5 Sets of: 1 Advanded Rope Climb

5 Sets of 1 Advanced Rope Climb (20/25′) @AFAP; Rest 45 Seconds Before D1

Advanced= Advanced for you; modified->assisted->Partial ROM->full ROM Unassisted->legless->Straddle->Inverted->Weighted etc

Superset with D1.

E: 3 Minute AMRAP of:

10 HRPU
15 Ab-Mat Sit Up
20 Jumping Squat (45/35#)