WOD 11/21/17

A2: Cory (Time)

For Time: 200 Double Unders

@90% Hardest Sustainable Pace
90 Seconds To WU + @90% Hardest Sustainable Pace ; Rest 3 Minutes

– 3 Minute Cap

B: Clean and Jerk (Build To A Heavy Single)

18 Minutes To A Challenging Single; Rest as needed.

C: Muscle-ups (60 Seconds Max Reps)

3-5 Minutes WU + Accumulate 60 Seconds Max Reps Ring Muscle Ups @90% Very Hard Pace; Rest 3-5 Minutes

For RMU, scale to C2B or Muscle Up and Down or Jumping Ring Muscle Up.

Compare to 10/20/17.

D1: Row 90 Seconds (Distance)

@ Pace/Intensity/Distance
@50-90% Sustainable Pace; Rest 90 Seconds

D2: 1K T.T. (Time)

1 Kilometer Time Trial (Damper: 0-150#=2/150-200#=3/200#+=4)
@90-100% Hardest Sustainable Pace; Rest 3 Minutes

D3: 1K T.T. (Time)

1 Kilometer Time Trial (Damper: 0-150#=2/150-200#=3/200#+=4)
@90-100% Hardest Sustainable Pace