WOD 11/09/16

A: Warm Up:  Son of Murph

For Time:
Against a 9 minute Clock:
Run 400m
Complete
5 Rounds of Cindy
Run 400m

1 Round of Cindy = 5 Pull Ups/ 10 Push Ups/ 15 Air Squats

@90% Hard Pace

B: Back Squat (3@50% + 3/3/3@70% @31X1 )

% of Heavy Single From 09/19/16 @32X1; 90-180 Seconds Rest

C: Weighted Pistol- 5/5/5/5 Each Side -9 Min cap
@21X1
Regress To un-weighted Pistol or Take 9 Minutes To Practice Pistols

D: Against A 3 Minute Clock:
200M Row Buy-In (Damper 4/2)

Max Rounds in time remaining of:
3 Thruster (95/65)

3 Lateral Bar Burpee
@85% Somewhat Hard Pace (Not Sustaianble)