WOD 11/17/16

A1: Warm Up: 400M Run
@50-90% Sustainable Pace/Jog at a comfortable pace

A2: 3 RFQ of:
9 Ring Row
12 USSR K.B. Swing (2/1.5 Pood)
21 Banded Pull Apart
@80-90% Sustainable Pace
-5 Minute Cap

B: Power Snatch – 1 EMOM @80-90%+ For 9 Minutes

7 Minutes To WU + % From Heavy Single (Hang Snatch) 10/22/16 or (3 Position Snatch) 10/15/16

C: Handstand Push-ups –

3 Rounds of 1 Minute Max Reps Strict

@20X1; 1 Minute Rest Between Rounds

D: Pendlay Row – Heavy Set of 5 Reps
-12 Minute Cap

*E: Tabata- Lateral Ball Slam 20/15#
Alternate sides each round. Keep a runniing tally/score = total # of reps.

*= Complete as much as possible in time reamaining.