WOD 11/10/16

A1- Warm Up: 30 Calorie Row
@80-90% Sustainable Pace / Damper (8/5)

A2: 3 Minute AMRAP of:

5 Each D.B. Renegade Row (45/25#X2)

5 D.B. Jumping Squat (45/25#X2)

5 Ring Row
@80-90% Sustainable Pace

B: Hang Snatch BTK- 2/2/2/2@85% of Heavy Single ; 90-180 Seconds Rest Between Sets

C: Close grip bench press – 3/3/3/3/3 @85% of Heavy Single @20X1; 60-120 Seconds Rest Between Sets.

Close Grip= Somewhere between: Index finger at edge of knurling by the smooth part of the bar-> Thumbs with apart. Ensure you have a spot on every rep. Better to have a spot and not need it than need it and not have it. Get as heavy as possible in time remaining.

*D: Deficit Handstand Push-ups – 6 Minutes Max Reps @ Tempo

*= Complete as much as possible in time remaining.

For Quality- don’t rush to accumulate a bunch of less than ideal reps instead focus on as many higher quality reps as possible.  Go strict for as long as possible/Scale to a regular HSPU to the ground.  For HSPU Place an Ab-Mat Between two 45/25# Plates.  If as of yet unable to HSPU, sub with HSPU Negative to the mat @ Tempo.