WOD 12/14/16

A1: Warm Up – 3 Minute AMRAP of:

5 WallBall (20#-10″/14#-9′)
21 Double Unders

B: Split Jerk – 2 @80% EMOM X 8 Minutes

From The Rack.  % From 1RM on 11/05/16 or 10/20/16.

C1: Air Bike

60 Seconds @80-90% Sustainable Pace; 75 Seconds Rest

C2: Air Bike 20 Seconds Sprint

6 Rounds of: 20 Seconds Air Bike Sprint
@95% Very Hard Pace (Not Sustainable); 3:40 Rest/Walk/Stretch/Accessory or GOAT work Athletes Choice

D: 3 Rounds of:

2 Power Jerk (95/65)
60M Sprint
@95% Very Hard Pace; 3:40 Rest/Walk/Stretch/Athletes choice GOAT or Accessory work.