WOD 11/13/16

A: Warm Up : Row 1 Minute  Max Distance @80-90% Sustainable Pace

A2: 5 Rounds of:

20 Second Sprint  – 5 Rounds for distance

@95% Hard Pace ; 100 Seconds (1:40) Rest Between Rounds

Damper: 0-150#=2/ 150-200#=3/ 200#+=4

A3: NFT: 10 PVC Pass Through

10 PVC Windmill Left

10 PVC Windmill Right

5 Snatch Pull

5 Muscle Snatch

5 Snatch Balance

5 OHS

5 Snatch

B: Snatch – 4 Rounds of: 2 Every 90 Seconds @85-90%

2 Reps Every 90 Seconds @ 85-90% of Hang Snatch (BTK) Heavy Single From 10/22/16

C: Front Squat – 3/3/3/3 @ 100% of 5RM

T@20X1; 90-150 Seconds Rest Between Sets %

D: 100M Sprint – 6 Rounds for reps
3-6 Rounds Depending on time remaining.
@95% Hard Pace (Not Sustainable); Rest 2 Minutes Between Efforts