WOD - May 8, 2018

A1. Man makers - 6x3
A2. HS Hold - 20-30s x3
A3. DB split leg RDL - 8/side x3
+
10-8-6-4-2
Thruster @ 135/95 (Masters - 95/65, Teens - 55/45)
Front rack lunge per leg

Sport -
A1. Single arm DB press - 6/side x4
A2. Single arm ring row - 5/side x4
B1. Banded clamshell - 15/side x3
B2. Glute ham raise - 8x3
+
15 mins @ steady pace
50ft Bottoms up KB walk per side
50 DU
1 min ring plank hold
200m run on air runner

FIT CLASS
Part A
Double DB press - 8-10/side x3
Single arm ring row - 5/side x3
KB halo - 10/alt x3

Part B
Power walk - 100ft x4
Weighted Cossack squat - 12/alt x4
Step-ups - 15/alt x4

Workout
10 min conditioning
Start on either bike or rower
*every 2 mins hop off and do 10 wallballs
then alternate on bike or rower until next 2 mins