WOD - Dec 11, 2018

A. Power clean + push jerk - 1+1 - EMOM 8
+
4 Rounds
20/15 Cal Row
10 Push press
20 V-ups

Rx - 155/105#
Masters - 115/75#
Teens - 65/55#

Sport
A. Bench press - 5x3 @ 80%
B. 5 Rounds
12/10 Cal ski
30 Sec. sandbag bear hug hold @ 150/100#
200m run
-rest 1 min-
C1. Dragon flags - 5 slow reps x3
C2. Body saw - 10x3

FIT CLASS
Part A
KB OH walk - 50ft/side x4
KB goblet squat - 12x4

Part B
Banded Lat pulldown - 10/side x4
Zottman curls - 10x4

Part C
Tabata Flutter kicks + rev. crunch

Workout
”Tailpipe”
With a partner
6 Sets alternating
250/200m Row
*partner holds DB overhead