WOD 07/23/17

A2: 60 Sec Air Bike

A3: 2 Rounds of: 20 Seconds Bike Sprint – 2 Rounds for calories

@95% Very Hard Pace

B: Run 200M X  3 Rounds

First Round @90% of fastest round from 07/02/17; Rest 2 Minutes

Second Round @100% of fastest round from 07/02/17.

Third round @90% fastest round from 07/02/17.

C1: 3 RFT of:

5 Each Alternating Front Racked Lunges
5 Front Squat
5 HPC

C2: Power Clean – 3 Building From 65-80% EMOM X 7 Minutes

D: 3 Rounds of:

20 Seconds Max Reps: Hang Power Snatch (75/45#)
20 Seconds Max Reps:
Alternating Jumping Lunges

**Use 15# Training Bar**