WOD 11/05/17
A2: Air Bike 60-90 Seconds; Rest 90 Seconds
A3: Air Bike 10 Seconds Sprint X 4 Rounds
Each Round @90-100% Very Very Hard Pace; Rest 1:45 After Each Round
B: Deficit Handstand Push-ups – 10 Minutes Practice
Take 8-10 Minutes To Practice Deficit Handstand Push Ups
If possible use 4 X 45/25# + an abmat to create the deficit. Work on getting inverted, progressing to a controlled negative. If that goes well attempt it again and add on the concentric drive out of the bottom. Strive for strict movements first if possible only adding in a kip later if necessary.
C: Power Clean – 3 EMOM X 8
5-7 Minutes WU To 70% of Heavy Double From 10/27/17 + 3 Building Slightly From 70% EMOM X 8 Minutes
D: Weighted Dip – 5/5/5/5 @70%
Max or sets accross
E1: 400m Run For Time
Max Effort
