WOD 11/25/16

A:  Warm Up: Tabata- WallBall (20#-10’/14#-9′ )

B: Clean and Jerk – 2 @ 75/80/85/90/90% 

% of Heavy Single From 11/05/16 or 10/20/16; 90-150 Seconds Rest Between Sets

C: Back Squat – 3/3/3/3 @75%

% of Heavy Single From 09/19/16 @31X1; 90-180 Seconds Rest; 15 Minute Cap

D: Death By Strict Ring Dip
Death By Strict Ring Dip= 1-5 Dip The First Minute/2-6 Reps The Second Minute/Continue in this fashion until you are no longer able to complete # of reps in the minute. If you fail a round back down 1 repetition and continue as sets across.
-10 Minute Cap