WOD 12/22/16

A1: Warm Up – 2 RFQ of:

10 Each Banded Dead Bugs
10 HRPU
5 Strict Chin Up
@50% Sustainable Pace

A2: 3 Minute AMRAP of:

21 Double Under
8 Calorie Air Bike or Row (Damper 8/5)
1 D.B. Man Maker
@80-90% Sustainable Pace

B1: Back Squat – 2/2/2/2 @85-95%

% of 1RM; T: 20X1; 90-180 Seconds Rest after each set

B2: Shoulder Press – 3/3/3/3 @85-90%

% of 3RM; T:20X1; 90-150 Seconds Rest after each set

B3: Pendlay Row – 5/5/5/5 @90%

% of 5RM;  T:21X1; 90 Seconds Rest after each round.

C: Against an 8 Minute Clock:

100 Double Unders + In time remaining:
10 T2B
10 Burpees
10 Calorie Bike or Row (Damper 8/5)

Do not redline, hard but manageable pace.