WOD - Mar 13, 2018

Intent - TRAIN
A1. Good morning - 8-10x4
A2. Banded glute bridge - 10-12x4
+
3 Rounds for time
1 min AMRAP cal row
-rest 30s-
1 min AMRAP burpees
-rest 30s-
1 min AMRAP DL @ 30% of 1RM

Sport -
After WOD:
A. 10-12 mins of focused ring or bar MU practice
B. 10-12 mins of focused strict hspu or HS walk practice

FIT CLASS -
Part A
Pallof press - 10/side x4
Band internal shoulder rotation - 10/side x4

Part B
Lateral box step up with or without weight - 6-8/side x3
Reverse plank - 30s x4
Weight wall sit hold - 30-40s x3

Workout - 
5 rounds
100ft Farmers carry
15 Air squats
150m row
30 DU or singles