WOD 04/11/17

A1: Air Bike 90 Seconds

A2: Air Bike 20 Seconds Sprint x 4

@95% Very Hard Pace; 3.5 Minutes Row/Ski/Bike/Walk

B: 3 Rounds of:

4 Power Clean @90%

50 Double Unders

4 Power Clean;

3 Minutes Rest Between Rounds.

C: Back Squat – 10/10/10/10/10

5 Minutes To WU To 50% of 10Rm From 04/04/17 @22X1; Resting 90 Seconds Between Sets

D: 3 Rounds of:

Max UB Front Racked Hold (225/185/135/95); Rest 45 Seconds +

30 Seconds FLR On Rings; Rest 45 Seconds
For Front Racked Hold, hold the bar like a front squat for as long as you can without breaking. Choose weight based off of ability to sustain.

For FLR, if unable to hold 30 seconds unbroken, accumulate 30 seconds in as few sets as possible each round.