WOD 11/14/17
A2: 90 Second AMRAP of:
3 Pull Up
6 Push Up
9 Air Squat
B1: For Quality-
50 Seated Banded Row
20 Strict Press (45/35/15#)
15 UB WallBall (20#-10’/14#-9′)
B2: Split Jerk – 2/2 @90%
**From the rack.**
90% of Heavy Double; Rest 90-180 Seconds Between Sets
C: Shoulder Press (2/2)
% of Heavy Double ; Rest 60-150 Seconds between sets.
D1: Push Press (2/2/2@90% )
5-7 Minutes WU To 90% of Heavy Double From 10/25/17 + 3 Sets of 2 @90%; Rest 30-45 Seconds Before D2.
Superset with D2.
D2: Rope Climb (2/2/2)
2-3 Minutes WU + 3 Sets of 2 Ascents (20/15′) Advanced Rope Climb (advanced for you); Rest 60-90 Seconds Before D1.
Superset with D1.
