11.27.2017

SWOD
6 E90O90
Complex
3 Position Power Snatches + 1 OHS
(Starting positions = Ground, Low Hang, High/Hip Hang)
AHAP

WOD
“Amanda”
9-7-5
Ring Muscle Ups
Squat Snatches 135/95
(Scaled ring Muscle Ups will be Bar Muscle Ups or Double the amount of C2b or Regular Pullups)

HEAD TO HEAD CASHOUT (time permitting)
You and a partner will cycle through the following… One at each station:
1 Minute Rounds
5 Cal Ski Then AMRAP Burpees
Rest 1 Minute
5 Cal Row Then AMRAP Burpees
Rest 1 Minute
10/7 Cal Bike Then AMRAP Burpees
Winner is whoever gets the most burpees

METCON
Assault Bike Workout: 1-2 rounds
1 mile easy pace
1 mile tempo pace (sustainable discomfort RPE 6-7)
2 minute recovery pace (RPE 5-6)
1 minute race pace (push hard, RPE 8-9)
1 minute easy/recovery pace
Cash-out: 20 per side med ball side wall slams (10/14), 20 knee med ball slams in center and 20 plate halos

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