WOD - Dec 4, 2018

18-15-12-9-6-3
Thrusters
Power Snatches
T2B

Rx - 75/55#
MRx - 65/45#
Teens - 45/35#

Time cap = 15 mins

Sport
A1. Pegboard ascent - 1x3
A2. AB sprint - 30 sec. at hard pace x3
-rest 1:30-
B1. Batwing row - 10/side x4
B2. Active bar hang - 30 sec. x4
C. P-bar HSPU - find tough triple

FIT CLASS
Part A
DB bent over row - 8-10/side x4
Single are DB strict press - 8-10/side x4
DB upright row - 8-10/side x4

Part B
Banded ankle kick back - 12/side x4
Weighted calf raises - 20x4
Weighted cossack squats - 20/alt x4

Workout
10 min AMRAP
1 Wall ball
1 Push up
1 V-ups
2/2/2, 3/3/3, 4/4/4, etc.