WOD 09/08/17
A2: Air Bike (Calories)
Time/Intensity/Pace
90 Seconds @50-80% Sustainable Pace; Rest 60 Seconds
A3: Air Bike (Calories)
Time/Intensity/Pace
60 Seconds @90% Hard Pace (Not Sustainable); Rest 5 Minutes
B1: 2 RFQ of:
21 Double Unders
5 Kipping Pull Up
5 Strict Ring Dip
5 K.B. Power Snatch Left Arm
5 K.B. Power Snatch Right Arm
5 K.B. Overhead Squat Left Arm
5 K.B. Overhead Squat Right Arm
B2: Muscle-ups (3 Sets of 70%)
Complete 3 sets @70% of your best set from 08/04/17; Resting exactly 70 Seconds between sets.
C: Metcon (AMRAP – Reps)
60 Seconds Max Reps Alternating D.B. Power Snatch (50/35#)
90 Seconds To WU + Max Reps Alternating D.B. Snatch @90% Hard Pace; Rest 5 Minutes
**2017 Open Standard**=
