WOD 07/16/17

A2: 60 Sec Air Bike

A3: 2 Rounds of: 20 Seconds Bike Sprint

@95% Very Hard Pace

B: Run 200M X 3 For Time

First round should be @90% of fastest round. Goal is to complete last 2 Rounds @100% Hard Pace (same as fastest round from 07/02/17); Walk/Stretch 3-3.5 Minutes between sprints.

C1: 3 RFQ of:

5 Clean Liftoff
5 Clean Panda Pull
5 Front Squat (3 Seconds Pause)

C2: Clean + Power Jerk – 2+1 @ 75% Every 90 Seconds X 10 Rounds

D: 3 Rounds of:

20 Seconds Max Reps: Thruster (75/45#)
20 Seconds MAx Reps:
Lateral Hops Over Bar

**Use 15# Training Bar**