WOD 11/04/16

Check out our NEW 11AM Saturday Conditioning Class!  Starts this weekend 🙂

A1: 3 RFQ of:
10 Each Banded Clam Shell
15 Supine Band Pull Apart
10 PVC Prone Pass Through

A2: 3 Minutes of:
Max Reps Double Unders
5 WallBall (20/14#) @ Top of EMOM

B: Clean and Jerk – 3 EMOM For 7 Minutes

3 Minutes @ 75%  + 4 Minutes @ 80%

C: Back Squat –  5/5/5/5 @80%

% of Heavy Single From 09/19/16 @31X1; 90-180 Seconds Rest

D: 3 Rounds of 45 Seconds Each:
Passive Hang

Side Plank Rotation Left/Right
Wall Sit
*= Complete as much as possible in time remaining