WOD 06/18/17

A1: Jog -600M

A2: 3 RFQ of:

5 Each Single Arm Ring Row
7 Each Single Arm D.B. Push Press (45/25#)
15 GHD Hip Extension

B: Push Jerk – Find A Challenging Double

**From the rack**; Build up heavy without missing; Rest 3 Minutes Before C.

C: 4 Minutes Max Reps:

Power Jerk  **From the ground**

BTN Jerk is acceptable.

D1: Air Bike 90 Seconds; Rest 30 Seconds

D2: 5 Rounds of:

8 USA K.B. Swing (24/16Kg)
5 Burpee
15 Second Air Bike Sprint

Building intensity each round, last round should be @ or near 100% Very Very Hard Pace; Rest 3 Minutes Between Rounds