WOD 08/27/16

A2: Air Bike (Calories)

Time/Intensity/Pace
90 Seconds @80% Sustainable Pace; Rest 60 Seconds

A3: Metcon (2 Rounds for calories)

2 Rounds of:

10 Seconds Air Bike Sprint Calories
@100% Hard Pace; Rest 1:30 Between Attempts

B: Overhead Squat (8@90/95/85/90%)

5 Minutes WU To 90% of heaviest set from 08/06/17 @20X1 + 8@90/95/85/90%; Rest 2 Minutes Between Sets

C: Deadlift (3@80 + 3/3/3@90%)

6 Minutes WU To 80% of Heavy Single From 07/28/17@20X1 + 3@80 + 3X3@90%; Rest 1-3 Minutes Between Sets

D1: 400M Run (Time)

@ Intensity/Tempo/Pace
@80% Sustaianble Pace; Rest 90 Seconds

D2: 4 Rounds of 40 Yard Dash (4 Rounds for time)

@ Intensity/Pace; Rest
**3 Burpees, immediately into 40 Yard Dash**

Round 1 @85% Somewhat Hard Pace; Rest 1:30

Round 2 @90% Hard Pace; 1:40 Rest

Round 3 @95% Very Hard Pace; Rest 1:40

Rounds 4 @100%