WOD - Apr 12, 2018

Intent - TRAIN
A1. Bench press - 4-6x4
A2. Split leg good morning - 8-10x4
A3. Rope hang hold - 20s/side *switch hand placement - top vs bottom should be 90 degree angles x4
A4. Arch hold - 30s x4
+
3 Rounds
400m Run
20 Abmat sit ups
10 Strict presses

Rx - 115/75#
MRx - 105/55#
Teens - 45/55#

FIT CLASS
Part A
Tabata Chest to ring hold + Horse stance hold *alternate the two
:20s work/:10s rest x8 sets

Part B
DB bent over row - 8/side x3
Banded lat pull downs - 8/side x3

Part C
Tricep ext. - 8/side x3
DB flyes - 8x3

Workout
E2MOM 12
12 Russian KB swings
30s Plank hold