WOD - Sept 5, 2017

A. Clean lift off - 5x4 @ 110% of clean
B. Clean - build to moderate single in 8 mins
+
3 min AMRAP
3 PC @ 135/95#
6 Push ups
9 Air squats
-rest 1 min-
x3

FIT CLASS
Part A -
DB bent over row - 8-10/sidex4
DB bench press - 10x4
DB seated strict press - 8-10x4

Part B -
EMOM 10
Min 1 - 10 ball slams
Min 2 - 12 Abmat situps

Workout -
3 Mile bike
*every 2 mins complete:
100ft bear crawl
5 Burpees