WOD 11/02/16

A1: Air Bike – 1 min

A2: 3 Minutes Air Bike Calories
@85% Somewhat Hard (Not Sustainable Pace!)

B1: Back Squat  – 5/5/5 @50%  of Heavy Single 09/19/16

@41X1; 90-180 Seconds Rest Between Sets

B2: Weighted Dip – 3/3/3@90-95%  – Max or sets accross
% of Heavy Single From 10/19/16 @21X2; 60-90 Seconds Rest

Notes: Perform B1 and B2 as a superset.

C: Weighted Pistol – 5/5/5/5 Each Side -9 Min cap

@21X1 Go as heavy as possible at Tempo.
Regress To un-weighted Pistol or Take 9 Minutes To Practice Pistols

C: Against A 5 Minute Clock:
150 Double Unders
Max Reps: Ball Slam (20/15#)
@85% Somewhat Hard Pace