WOD 09/11/16

8 Minutes of Shoulder/Hip

A1- WU- 1 Minutes Air Bike @50-75% RPE
A2- 7 Rounds of: 15 Seconds Bike Sprint @95% Very Hard Pace (Not Sustainable); 1:50 Rest Between Efforts
A3- 3 RNFT of: 5 Snatch Pull (45/35/15/PVC)/5 Muscle Snatch/5 Snatch Balance/5 BTN Snatch Grip Sots Press

B- Snatch- 6 Minutes To WU to 80% of 08/21/16 + 2/2/2/2/2/2@80%; 60-120 Seconds Rest   -18 Minute Cap

C1- Pendlay Row- 12 Minutes To A 5 RM + 5@95/90% @3012; 60 Seconds Rest
C2- GHR– 5/5/5/5/5 @3111; 60 Seconds Rest

Notes: After each working set of Pendlay Row, perform 5 GHR @ tempo.

For anyone looking to honor the victims of 911: After B, you can warm up and have at it.

911 Tribute WOD=
For Time:
2001M Row
11 Box Jumps (30/24″)
11 Thruster (125/85#)
11 Burpee C2B Pull Up
11 Power Clean (170/120#)
11 HSPU’s
11 USA K.B. Swings (2/1.5 Pood)
11 T2B
11 DeadLift (170/120#)
11 Push Jerk (110/75#)
2001M Row