WOD 10/02/17

 

A2: 3 RFQ of:

200M Jog/

5 Each Alternating OH Lunge Left (HBD)/

5 Each Alternating OH Lunge Left/

12 USA K.B. Swing
3 Minutes To WU + @80% Sustainable Pace; Rest 2 Minutes

B: 3 Position Power Snatch (3/3/3/3/3/3/3/3/3@60% )

Ground/BTK/Mid-Thigh
5-6 Minutes WU To 60% of Heavy Triple From 09/27/17 + 9 Sets of 3 Reps @60%; Rest 45-60 Seconds Between Sets.

– 18 Minute Cap

C: Back Squat (3 @60% EMOM X 9)

5 Minutes WU To 60% of heavy triple from 09/29/17 + 3 @23X1 EMOM X9

3 Second pause in the hole, for each rep.

D: Metcon (Time)

5 RFT of:

5 Each Alternating D.B. Power Snatch (50/35#)/

3 Bar Muscle Up
3 Minutes To WU + @85% Somewhat Hard Pace (Not Sustainable)

For BMU, scale to jumping bar muscle up.

– 5 Minute Cap