WOD 09/24/17

A2: Air Bike

90 Seconds

A3: 2 Rounds of: 20 Seconds Bike Sprint

A3: 3 RFQ of:

5 Strict Pull Up
10 Ring Push Up
15 Air Squat
@ Easy Pace with smooth controlled tempos.

B1: Bench Press (3@85/90/85%)

% of heavy triple

Superset with B2.

B2: Pendlay Row (3/3/3@90%)

% of heavy triple

Superset with B1.

C1: 400M Run

C2: 100M Sprint X 1

@95% Very Hard Pace ; Rest 110 Seconds (1:50)

C3: 100M Sprint X 1 (Time)

@100% Very Very Hard Pace; Rest 110 Seconds (1:50)

D: EMOM 10 of:

Minute 1- 1 Rope Climb (20/15′)/10 Squat Jumps
Minute 2- 1 WallWalk/10 Each Alternating WallFacing Shoulder Taps
@ Easy Pace with smooth controlled tempos.

Scale as needed.