WOD 11/07/17

A2: Double-Unders – 60 Seconds  Practice

Take 60 secodns to warm up or practice.

A3: 90 Second AMRAP of:

10 Air Squat
15 Double Unders

B1: 2 RFQ of:

20 Seated Banded Row
10 D.B. Push Press (HBD)
5 OH M.B. Toss (20/14#-Max Height)/

B2: Split Jerk (3@80/2@85/1@90/3@85/2@90/1@95%)

 80% of Heavy Double – 3@80/2@85/1@90/3@85/2@90/1@95%; Rest 90-180 Seconds Between Sets

C1: Shoulder Press  – 2/2/2 @85-95%

% of Heavy Double From

C2: Rope Climb – 3 Sets of 1-2 Ascents

Superset with C1.

D: 4 Rounds of – 90 Seconds of:

12 WallBall (20#-10’/14#-9′)
6 Box Jump Over (30/24″)
Max Calorie Row (8/5) In Time Remaining
; Rest 90 Seconds Between Rounds