WOD 10/25/16

8 Minutes of Back/Ankle Mobility (Click links for details)

A- WU- Tabata- USSR K.B. Swing (32/24 or 24/16 or 20/12Kg)
@80-90% Sustainble Pace

B- DeadLift- 3/3/3@90-100% of Heavy Triple From 09/20/16
@30X1; Rest As Needed   -15 Minute Cap

C1- 2 Minute AMRAP of:
3 Power Clean (135/95 or 95/65 or HBD)
3 Box Jump Over (30/24″ or 24/20 or 18/12″)
@85% Somewhat Hard Pace (Not Sustainable)
C2- @ 2 Minute Mark: 800M Run @50-80% Sustainable Pace;
Rest remainder of 6 minutes before C3.
C3- @ 8 Minute Mark:
2 Minute AMRAP of:
3 Power Clean (135/95 or 95/65 or HBD)
3 Box Jump Over (30/24″ or 24/20 or 18/12″)
@85% Somewhat Hard Pace (Not Sustainable)

718 Conditioning

A- WU- 3 Rounds of: 30 Seconds Max Reps-
Jumping Jacks
Mountain Climbers
Flutter Kicks @80-90% Sustainable Pace

B- 5 Minute AMRAP of:
5 Pull Up (Ring Row)
10 HRPU
15 Air Squat @80-90% Sustainable Pace; 3-5 Minutes Rest

C- Against a 5 Minute Clock:
3 RFT of:
15 WallBall (20/14#-Max Height)
15 USSR K.B. Swing (HBD)
Max Reps Burpees In Time Remaining @80-90% Sustainable Pace; 3-5 Minutes Rest

D- For Time:
400M Run
500M Row (Damper 5/3)
100 Double Unders or Challenging But Manageable Number of Reps or 3 Minutes Practice
@80-90% Sustainable Pace;

3-5 Minutes Rest

E- 5 Minute AMRAP of:
20 Tuck Up
20 Superman
10 Calorie Bike Sprint
@80-90% Sustainable Pace