WOD 12/26/16

A1: 3 RFQ of:

10 Supine Banded Pull Aparts
5 Panda Pull
5 Snatch Balance
1 3 Position Snatch Bottoms Up (Ground,Knee,Hip)
@PVC/45/35/15#

A2: 3 Minute Row (Damper 8/5)

B: Snatch – 1/1/1/1/1/1 @85-93%

8 Mintues WU + 6 Singles at 85-93%

C: 8 Minute AMRAP of:

10 Power Snatch (75/55#)
3 Bar Muscle Up

Do not redline, find a hard but sustainable pace and stick with it.

D1: FLR on Rings – 30 Seconds X 3 Rounds

Superset with Sorensen Hold.

D2: Sorensen – 30 Seconds X 3 Rounds

Superset with FLR On Rings.