WOD 11/01/16

A1: Warm Up: The Dot Drill
Imagine doing the drill on hot lava, try to avoid getting singed by moving accurately and constantly. 

A2: 3RFQ of:
7 K.B. Goblet Squat (24/16Kg)
8 USA K.B. Swing
200M Row @80-90% Sustainable Pace
Notes: Move through at a comfortable pace ensuring your technique is dialed-in.

B- EMOM For 14 Minutes of:
Minute 1: 1 Top Down 3 Position Clean (Hip/Knee/Ground)
Minute 2: 9 Box Jump Step Down (24/20″)

8 Minutes To WU Clean To 80% of Heavy Double From 10/18/16
For Clean- Goal is to touch and go from each position
For Box Jump work on going UB at a sustainable pace. Regress weight or # of BJ's as needed.

C: Sumo Deadlift – 5/5/5/5 @80% of Heavy Triple
% From 09/20/16 @32X1;

120-180 Seconds Rest Between Sets -15 Minute Cap

*D: 3 RFQ of:
30 Seconds FLR on Rings; 15 Seconds Rest
45 Seconds Sorenson Hold; 15 Seconds Rest
*Complete as much as possible in time remaining.