WOD 09/18/16

8 Minutes of Run/Shoulder/Hip Mobility (Click links for details)

A1- WU- 400M Run @ 80% RPE

A2- 6 Rounds of:
100M Run @95% Very Hard Pace (Not Sustainable) ;2:20 Rest
A3- 3 RNFT of:
5 PVC Snatch Pull (Pos 1)
5 Muscle Snatch (Pos 1)
5 Each Alternating OH Lunge
5 Snatch Balance

B- Snatch- 8 Minutes WU to 90% of 08/21/16 +
1/1/1@90% + 1/1@95%; 120-180 Seconds Rest Between Sets

C1- Pendlay Row- 10/10/10/10 @60-80% of 09/11/16 @2020; 60 Seconds Rest
C2- K.B. Single Leg RDL– 8/8/8/8 Each Leg A little heavier than 08/28/16 @21X1; 30-45 Seconds Rest