WOD 10/20/17
A2: 3 RFQ of:
5 Each Alternating D.B. Renegade Row
5 Each Single Arm Ring Row
30 Seconds Max Reps Seated Banded Row
A3: 60 Seconds Max Reps BallSlams (20/15#)
@90% Hard Pace (Not Sustainable); Rest 3-5 Minutes
B: Power Clean + Hang Clean (BTK) + Jerk (1/1/1@90%)
Rest 90-150 Seconds Between Sets.
C: Shoulder Press (3/3/3@90%)
@2121; 90-150 Seconds Rest Between Sets.
D: Muscle-ups – 60 Seconds Max Reps
Accumulate 60 Seconds Max Reps Ring Muscle Ups @90% Very Hard Pace; Rest 3-5 Mintues
For RMU, scale to C2B or Muscle Up and Down or Jumping Ring Muscle Up.
E: Front Squat – 3/3 @90%
@20X1; Rest 90-150 Seconds Between Sets.
