WOD - May 29, 2018

A. Split Jerk - 2 reps - EMOM 7 *lighter weight, perfect practice
+
10-1
Push press
Box Jump @ 24/20"
Abmat sit ups

Rx - 135/95#
Masters - 105/75#
Teens - 65/55#

Sport - 
A. 15 min not for time:
100ft Sandbag carry @ 150/100#
1 min Bike erg
30 sec. plank on rings
3-4 Strict CTB
B. Snatch complex - ground + hang at knee + high hang x5-6 sets starting from 105/65#
C. 3 sets
15 Ab wheel rollouts
20 Strict knee raises
30 sec. Arch hold with PVC


Fit Class
Part A
DB bent over row - 4-6/side x3 *heavy
Seated DB press - 6-8x3
Active bar hang - 15-20 sec. x3

Part B
4 sets not for time
Side plank - 20 sec. right side
Hollow hold - 20 sec.
Side plank - 20 sec. left side

Workout -
EMOM 12
1 - 100ft Farmers Carry
2 - 15 sec. L-sit hold
3 - 10-12 Wallballs
4 - 45 sec. row at hard pace