WOD 09/20/17
A2: 3 RFQ of:
15 Banded Pull Apart/
15 Seated Banded Row/
15 Banded Good Morning
@ Slow controlled pace and tempo; Rest as little as possible.
A3: 3 RFQ of:
3 Power Snatch (45/35#)/
3 Snatch Balance/
3 Snatch Pull/
10 Hollow Rock
@Easy Pace Tempo
A4: 3 Minute AMRAP of:
5 Thruster (45/35#)
5 T2B
10/8 Calorie Row (8/5)
@85% Somewhat Hard Pace; Rest 3-5 Minutes
B: Power Snatch (1/1/1/1/1/1@75-85%)
% of Heavy Triple
C: Snatch Pull (3@90/95/100%)
3 Minutes WU To 75% of Heavy Triple From 09/01/17 + 3@90/95/100%; Rest 60-150 Seconds Between Sets
D: EMOM 6 of:
Minute 1- 1 Power Clean + 1 Hang Clean + 2 Jerk/
Minute 2- 12/10 Calorie Row (8/5)
6 Minutes WU To 90% of Heaviest from 08/09/17 + EMOM 6 of: Minute 1- 1 Hang Clean + 1 Clean @90%/
Minute 2- 12/10 Calorie Row
