WOD 09/29/17

 

A2: 3 Rounds of:
12 Banded Pull Apart/
12 Banded Face Pull/
5 Each Alternating Lunges/
5 Each Alternating Jump Lunges/
5 Air Squat/
5 Jumping Squat
@ Easy Pace

Compare To 08/04/17.

B: Muscle-ups (Max Unbroken)

5 Minutes Warm Up as needed + 2 Attempt to Complete as many unbroken Ring Muscle Ups; Rest as needed between attempts. Use the best attempt as your UB RMU bench mark. If as of yet unable to Ring Muscle Up, substitute with Max UB BMU or Max UB C2B/Dip or Max UB Pull Up/Dip or simply take a few minutes to work on RMU’s.

-10 Minute Cap

Compare To 08/04/17.

C: Clean and Jerk (10 Minutes To A Heavy Triple)

without press outs or misses.

D: Back Squat (15 Minutes To A Heavy Triple)

15 Minutes To A Heavy Triple @20X1; Rest as needed.

E: 2 Rounds of: 30 Seconds Max USSR K.B. Swing (2/1.5 Pood)/
30 Seconds Max Calorie Row (8/5)
5 Minutes TO WU + @90% Hard Pace (Not Sustainable); 400M Jog @50% Easy Pace + 90 Seconds Rest Between Rounds