WOD 09/25/17

A2: 2 RFQ of:

10 Banded Pull Apart/
10 Banded Face Pull/
10 Seated Banded Row/
10 Sumo Banded Good Morning
@ Easy pace with smooth controlled tempos; Resting as little as possible.

– 5 Minute Cap

A3: 3 Rounds of:

5 Each D.B. Power Snatch (45/25#)/
5 Single Arm OH Squat Left/
5 Single Arm OH Squat Right/
200M Run
@ 80% Sustainable Pace; Rest 3 Minutes

B: Power Snatch + 2 Snatch Balance (15 Minutes To Max The Complex)

1 + 2, Across or building.
Build up heavy without misses, OHS @22X1; Rest exactly 90 Seconds between attempts.

C: Front Squat – 1 EMOM x 10 Building

5 Minutes TO WU + 1 EMOM X 10 Minutes Building up heavy with no misses @21X1

D: 5 RFT of:

12 USA K.B. Swing (2/1.5 Pood)/
21 Double Unders
(Hit it hard!)

– 270 Second Cap (4.5 min)