WOD 11/13/17

 

A2: Air Bike 90 Sec; 

A3: 40 Seconds Air Bike

1 Round only

B1: 3 RFQ of:

15 Banded Pull Apart
3 Snatch Pull
3 Muscle Snatch
3 BTN Snatch Grip Push Press
3 Snatch Balance

– 6 Minute Cap

B2: 1 Hang Snatch (ATK) + 1 Snatch (1/1/1@90%)

% of Heavy Double ; Rest 90-180 Seconds Between Sets

Does not have to necessarily be touch and go.

C: Pistols – 1-10 EMOM X 7

Take 3 Minutes To WU + 1-10 (choose a challenging but sustainable number of reps) EMOM X 7 Minutes

*D: *2-5 Rounds of:

10 USA K.B. Swing (HBD)
5 Burpee Box Jump Over (24/20″)
25 Second Bike Max Calories

*=Complete as many round as possible in time remaining, sticking to 4 Minutes Rest Between Rounds.

@90% Hard Pace (Not Sustainable); Rest 4 Minutes Between Rounds