WOD 12/28/16

A1: 60 Sec Air Bike

@80-90% Sustaianble Pace; 60 Seconds Rest

A2: Air Bike 10 Seconds Sprint  x 6 Rounds

@100% Very Very Hard Pace (Not Sustaianble); 150 Seconds Rest (2:30) Walk/Stretch

A3: 2 RFQ of:

5 D.B. Man Maker (45/25#X2)
30 Double Unders
@80-90% Sustainable Pace

B: Split Jerk – 2/2/2 @95%

% of 2RM; 60-150 Seconds Rest Between Sets; From The Rack.

C: 3 Rounds of:

Power Clean + 2 Power Jerk (115/75#)
60M Sprint
@95% Very Hard Pace; 3:30 Walk/Stretch/Rest/Active Recovery/Goat Work Athletes Choice

D: Prone Y’s,T’s,W’s – 10 Each X 2 Rounds