WOD 11/07/16

A1: Warm Up -5 Minutes of: Bike/Run/Row @80-90% Sustainable Pace

For Bike and Row Record each calorie as a rep/For Run record each meter as a rep;

2 Minutes Rest

A2: 3 RFQ of:

5 D.B. Thruster (HBD)

3 Strict Chin Up

5 D.B. DL
Nice and easy move through at a an easy pace.

B: Split Jerk – 3/3/3 @85% of Heavy Single

% from 10/20/16; 120-150 Seconds Rest Between Efforts
 
Hold Each Rep In finish Position for 2 Seconds Before Recovering.

C: Back Squat – 3 @50% + 3/3/3 @75%

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

D: 2 Rounds of:

5 Minute AMRAP of:

5 Strict Pull Up

10 HRPU

15 D.B. Goblet Squat (45/25#)
@80-90% Sustainable Pace; 2 minutes rest between rounds