WOD 09/04/17

A1:3 RFQ of:
5 Each Single Arm Ring Row/
10 Each Alternating D.B. Power Snatch (HBD)/
8 Each D.B. OHS/

150M Row
@ Easy pace with controlled tempos.

– 6 Minute Cap

A2: 2 Rounds of:

1 Top Down 3 Position Snatch (High Hang/Above The Knee/Mid-Shin)
3 OHS @22X1
3 Snatch Balance
15 Banded Pull Apar
@ Easy Pace

– 5 Minute Cap

B: Power Snatch- 3 @50% EMOM X 10

C: Back Squat – 10/10/10 @50% of Heavy Single

D: 4 Minute AMRAP of:
5 Thruster (75/45#)
21 Double Unders
@85% Somewhat Hard Pace (Not Sustainable)

Hit it hard and don’t hold back!