WOD 08/28/17

A2: Row 90 Seconds (Distance)

@ Pace/Intensity/Distance
@80-90% Sustainable Pace; Rest 90 Seconds

A3: 40 Seconds Row (Distance)

@Intensity/Pace/Damper
@90% Hard Pace; Rest 2-3 Minutes Before B.

Damper 5/3

Try to use same Rower as 08/12/17.

B1: Clean and Jerk (10 Minutes To A Heavy Triple)

5 Minutes To WU + 10 Minutes To A Hevy Triple without press outs or misses.

B2: Metcon (AMRAP – Reps)

40 Seconds Max Reps Power Clean + Power Jerk @50% of B1.
@90% Hard Pace (Not Sustainable)

C: Front Squat (1 EMOM Building)

5 Minutes TO WU + 1 EMOM X 10 Minutes Building up heavy with no misses @21X1

Compare To 06/26/17.

D: Air Bike (Calories)

Time/Intensity/Pace
90 Seconds @50-90% Sustianable Pace; Rest 90 Seconds

D2: 40 Seconds Air Bike (Calories)

1 Round only @Intensity/Pace
@90% Hard Pace (Not Sustainable)