WOD - Apr 30, 2018

A. Clean + front squat - (1+1) EMOM 6 @ building to 75-80% of recent clean 1rm
B1. Bird dog (with small plate on back) - 10/alt x3
B2. Straddle leg lifts - 10/alt x3
+
For time:
30-20-10
DB push press
Pull-ups (sport - CTB, scale - Jumping pull-up or ring row)

Rx - 50/35#
Sport - 65/45#
Masters - 40/20#
Teens - 30/20#

Sport -
500m row @ consistent pace
-rest/walk 1:30-
x5
-rest 5-7 mins-
40m run @ consistent pace
-rest/walk 2:00-
x5
+
4 sets
25 strict knee raise
10 Side plank up downs/side