WOD 10/09/17

 A2: 2 RFQ of:

3 Power Snatch/
3 Snatch Balance/
5 Each Single Arm Ring Row/
250M Row (5/3)
@50-80% Sustainable Pace

B: 1 Power Snatch + 1 Hang Snatch (from btk) (1/1/1/1/1 @85%)

Hang Snatch from below the knee.
5-8 Minutes WU To 85% of Power Snatch Heavy Triple from 09/27/17 + 1 Power Snatch + 1 Hang Snatch (BTK) X 5 @85%; Rest 60-90 Seconds Between Sets

C: Back Squat (3/3/3/3/3@85%)

5-8 Minutes WU To 85% of Heavy Triple from 09/29/17 + 3/3/3/3/3 @21X1; Rest 90 Seconds Between Sets.

D: 3 RFT of:

5/3 Bar Muscle Up
8/6 Calorie Air Bike
3-5 Minutes WU + @85% Somewhat Hard Pace (Not Sustainable/Go hard); Rest 7 Minutes

– 2 Minute Cap

D: 3 RFT of:

15 USA K.B. Swing (24/16Kg)/
8/6 Calorie Air Bike
3 Minutes WU + @85% Somewhat Hard Pace (Not Sustainable/Go hard)

– 2 Minute Cap