WOD 11/06/16

A1:  90 Seconds Air Bike
@80-90% Sustaianble Pace
A2: 6 Rounds of: Air Bike 10 Seconds Sprint
@100% Very Very Hard Pace; 2:30 Rest Between Rounds
Record # of Calories Each Round
A3: Supine Pull Apart -1 Minute Max Reps

B: Snatch – 3 Every 90 Seconds x 8 Rds @80% of 1RM

C: 400M Run
@80-90% Sustainable Pace; 1 Minutes Rest

D: 40 Yard’ Sprint – 6 Rounds for time
Increase intensity gradually over the course of the first 5 rounds ending the last round
@95% Hard Pace; 2:30 Rest Between Rounds