WOD - May 15, 2018

A1. Thruster - 3 reps building x3
A2. Handstand hold - 40 sec. x3
A3. 20 Russian twists + 15 V-Ups + 10 Sec. Hollow hold - 3 sets
+
For time
50 HSPU
50 T2B
50 Cal AB
50 DB Box step up + overs
50ft Right hand DB OH lunge *left hand front rack
50ft Left hand DB OH lunge *right hand front rack

Sport -
21 min EMOM
Min 1 - 15/12 Cal Row
Min 2 - 6 DL + 5 HPC + 4 S2O @ 95/65#
Min 3 - 30 DU + 10 CTB


FIT CLASS
Part A
Seated Alternating KB pres - 12x4
Hollow body plank - 15-20s x4
Strict knee raise - 12-15x4

Part B
Tabata Ring Row + Med ball squat
:20sec work/:10 sec rest
x8 sets

Workout
8 Rounds
4 Seated DB Press
4 Wallballs
4 Push-ups
4 Lunges/ per side