WOD 12/05/17

 

A2: 1 Mile Run For Time

B: Clean – 5 EMOM X 6

% of Heavy Single From 11/22; Building From 60-70% X 6 Minutes

Do not sacrifice speed or technique. Lower the intensity slightly if you start to fall apart.

C1: Front Squat – 5/5/5/5/5

WU To 60% of Heavy Single From 11/22/17 +  @22X1 Building from 60-70%; Rest 60 Seconds to increase weight Before C2

Superset with C2

C2: Back Squat – 5/5/5/5/5

WU To 60% of Heavy Single From 11/20; @22X1 Building from 60-70%; Rest 90 Seconds to decrease weight Before C1

Superset with C1

D:4 RFQ of:
6-8 Each Double K.B. Front Racked RFESS @2111; Rest 45 Seconds
8 K.B. Z-Press @2121; Rest 45 Seconds
8 Each K.B. Single Leg RDL @3030; Rest 45 Seconds
Max UB Handstand Walk or 45 Seconds Practice; 45 Seconds Rest