WOD - Mar 27, 2018

A. Push press - 6 attempts to establish heavy double
+
15 min AMRAP
30 Cal row
20 Pull-ups
10 Burpee to 6" above reach

Sport -
Before WOD:
A1. Scap pull ups - 10x2
A2. Scap push ups - 10x2
B1. Sorenson hold - 30-40s x2
B2. Hollow rock - 20x2

After WOD:
A. KB seated front rack hold + press - 6-8 side x3
B. RDL w/KB - 6-8/side @ 33X1 x3
C. 10 min bike
30s @ 50%/30s @ 75-80%

FIT CLASS - 
Part A
Cuban Raise - 5/side x3
DB bent over row - 10/side x3

Part B
DB hammer curl - 10-12x3
DB OH press - 10-12x3

Part C -
2 sets
30 Crunches
30 Heel touches
30 Flutter kicks

Workout
EMOM 8
5 DB hang clean + jerk/side
10 Air squats *sub for 25s wall sit hold