WOD 12/01/16

A1: Warm Up: 3 Minutes of Double Unders 

A2: For Quality:

10 PVC Prone Pass Through

10 Prone BTN Snatch Grip OH Press

10 OHS

5 Snatch Panda Pull (pos 1)

5 Muscle Snatch

5 Snatch Balance

A3: Band Pull Aparts- 3 Rounds of:

30 Seconds Max Reps; 30 Seconds Rest

B1: Pendlay Row – 5/5 @80-90%

@21X1  % from 5RM 11/17/16

B2: Close Grip bench press – 3/3/3/3/3 @85% + 2.5 – 10lbs

of 1RM  @20X1; 60-120 Seconds Rest Between Sets.

Ensure you have a spot on every rep. Better to have a spot and not need it than need it and not have it. Get as heavy as possible @ Tempo in time remaining.

C: Tabata Lateral Ball Slam – (20/15#)

D: Prone Y’s,T’s,W’s – 10/10/10 Each 

@2020; 30-60 Seconds Rest