WOD 11/27/16

A1: Warm Up – Air Bike 1 Minute @ 80-90% Sustainable Pace

A2: 6 Rounds of: Air Bike 10 Seconds Sprint

@100% Very Very Hard Pace; 2 Minutes Rest Between Rouds

A3: 3 RFQ of:

5 Snatch Pull/5 Muscle Snatch/5 Snatch Balance (45/35/15#/PVC)
Work your way through at an easy pace.

B: Snatch – 2/2/2/2/2 @ 90%

% of Heavy Single From 11/05/16 or Hang Snatch From 10/22/16
;Rest 90-180 Seconds Rest Between Sets

C1: 400M Run For Time

C2: 40 Yard’ Sprint – 6 Rounds for time

Build Intensity and finish last round @ 95% Very Hard Pace; 2 Minutes Rest Between Rounds

*D: Prone Y’s,T’s,W’s – 10/10/10

@2.5-5#  ; @2020; Rest as needed.