WOD 12/04/16

A1: Warm Up: 400M Run for Time
@90% Sustainable Pace

A2: 100M Sprint – 6 Rounds 
**3 Rounds only not 6**

@95% Very Hard Pace; 220 Seconds (3:40) Rest/Stretch/Walk/Accessory of choice

B: Thruster – Challenging Set of 10 Reps 

+ 10/10 @90% @20X1; Rest As Needed; From The Rack

C : 4 Minute AMRAP of:

7 HSPU

21 Double Unders
@85% Somewhat Hard (Not Sustainable Pace)

*D: 3 RFQ of:
10 Box Jump (24/20″)
10/8 Calorie Row (Damper 8/4)
10 Burpee
**complete what you can, if no time is remaining or you feel tired just skip, it no biggie**

Rest 1:1 Rest To Work.