WOD 10/17/16

8 Minutes of Hip/Shoulder Mobility (Click links for details)

A- WU- 3 Minutes of:
3 Pull Up @3032
5 Push Up @3032
10 Air Squat @3032
5 Calories Bike @80-90% Sustainable Pace

B- Squat- 3@ 50% + 12/12 @ 70% of Heavy Single From 09/19/16
@21X1; 90-180 Seconds Rest Between Sets   – 15 Minute Cap

C- Weighted Pull Up- Heavy Set of 5 Reps @20X1   -15 Minute Cap

Notes: Try to go slightly heavier than 09/28/16

D1- Against a 5 Minute Clock:
3 RFQ of-
3 Legless Rope Climb (20/15′) or Partial ROM 
200M Run
2 Legless Rope Climb or Partial ROM 
200M Run
1 Legless Rope Climb or Partial ROM 
200M Run @80-90% Hard But Sustainable Pace;
2.5 Minutes Rest
D2- Against a 5 Minute Clock:
15/12/9 RFQ of:
C2B Pull Up or Pull Up or Ring Row
Air Bike or Row (Damper 5/3) Calories @80-90% Hard But Sustainable Pace