WOD 12/07/16

A1: Warm Up – Air Bike: 60 Seconds

@80-90% Sustainable Pace; 60 Seconds Rest

A2: Air Bike: 20 Seconds Sprint

@95% Very Hard Pace (Not Sustaiable); 120 Seconds Walk/Stretch/Rest

A3: Prone Y’s,T’s,W’s – 10 Each X 2 Rounds 
Something like this (keep your face off of the ground)

A4: Air Bike – 20 Seconds Sprint

@95% Very Hard Pace

B: Hang Power Snatch – 5/5/5/5/5

@65-70% of 1RM; 120-180 Seconds Rest Between Sets

C: Air Bike – 20 Seconds Sprint

@95% Very Hard Pace

D: D.B. Power Snatch – 8/8/8/8 Each 

E: Air Bike 20 Seconds Sprint

@95% Very Hard Pace