WOD 11/30/17

A2: 1K Row For Time

B1: 3 RFQ of:

10 Slow Banded Face Pull
5 Slow Strict Press
5 Single Arm Ring Row
Slow controlled tempo.

B2: Push Press – 6 Sets of 4 Reps @60%

% of Heavy Single from 11/23/17 

C: Weighted Pull-ups – 5X5 @60%

5 Minutes WU To 60% of Heavy Single from 11/23/17 + 5X5 @2311; Rest 60-90 Seconds Between Sets

D:2 Rounds-

3 Minute AMRAP of:
3 Jerk (95/65)
6 HPC
12 Double Unders