9.4.16 A.B.

Skill: 8 Min AMRAP w/ a partner A.) 1 Min Plank B.) 9 KB Swings + 11 V-Ups 


For time.
5 Miles on the Assault Bike

Post WOD Mobility

Robert Mc. - 13:31
Jennifer Mc. - 17:00
Dave - 14:06
Josh - 15:24
Megan - 14:51
Rahul - 16:26
Himani - 18:05
Anthony B. - 16:00
Jeron - 16:25






AWL
- Hang Power Snatch - 3x3@65%, 3x2@75%, 3x1@80-90%
- Jerk w/Pause in dip and recovery - 4x4@7075%, 3x2 @75-85%
- Front Squats - 2x5@70%, 3x3@80%


Orlando
Regina
Rose
Tara
Kristine