WOD - Apr 24, 2018

A. Back squat - 6.4.2.1.1.1.1 *goal is 1rm towards end
B1. Flutter kicks from pull-up bar - 20x3
B2. V-ups - 20x3
+
30/20 Cal AB
30 Box jump overs @ 24/20"
20 DL @ 225/155#
10 Burpee Pull-up (Sport - Burpee Muscle up)
20 DL @ 225/155#
30 Box jump overs @ 24/20"
30/20 Cal AB

Sport - 
A. 15 min cool down on your choice - AB, Bike Erg, Row, Jog

FIT CLASS
Part A
KB Halo - 10/alternating x4
Banded press - 10/side x4
Push-up negatives - 5 sec. descent 5x4

Part B
Weighted tempo goblet squats - 5 sec. descent 5x3
Lateral box step up - 5/sidex3
Banded good morning - 8-10x3

Workout
EMOM 9
Min 1 - 6 KB cleans/side
Min 2 - 30s plank
Min 3 - 30s Hard bike/row/ski