WOD 09/22/17

A2: 200M M.B. Relay=

100M M.B. Run (20/14#) @80-90% Sustainable Pace/
100M M.B. Sprint (20/14#) @90% Very Hard Pace (Not Sustainable); Rest 3-6 Minutes

B1: 2 RFQ of:

15 Banded Face Pull/
15 Banded Pull Apart/
5 Kipping Swing/
5 Ring Pull Up (false grip)/
@ Easy Pace with smooth controlled tempos; Resting a little as possible as often as necessary.

B2: Muscle-ups (1 Set @90% )

Complete 1 set @90% of your best set from 08/04/17

C: Power Clean + Push Press (3/3/3)

D: 9/6/3 RFT of:
Power Clean + Power Jerk (95/65#)/
Bar Muscle Up
6 Minutes To WU + @85% Somewhat Hard Pace (Not Sustainable); Rest 5 Minutes

r BMU, scale to Jumping Bar Muscle Up or C2B or Pull Up if necessary.

Fo- 210 Second (3.5 minute) Cap

E: Front Squat (3/3/3 @90%)

6 Minutes WU To 90% of Heaviest from 08/28/17 @20X1 + 3X3@90%; Rest 150-180 Seconds Between Sets