WOD - Jul 17, 2018

A. Power snatch - 3 reps every 30 sec. x 5 mins *light weight working on cycling and staying in control
+
15-12-9
Power snatch
9-6-3
Wall walk
3-2-1
Turkish get up

Rx - 115/75#, 55/35#
Masters - 85/55#, 44/24#
Teens - 65/55#, 35/24#

Sport - 
5 mins on the rower
Min 1 - Easy pace
Min 2 - Moderate pace
Min 3 - Hard pace
Min 4 - Moderate pace
Min 5 - Easy pace
-Rest 2 mins-
x3 sets

FIT CLASS
Part A
Banded chest pull aparts - 20x3
Opposite arm/leg plank - 20 sec. per side x3

Part B
Box squat w/KB on front rack - 5x3
Seated to standing rope climbs up + down - 2-3x3

Workout -
6 min AB or Ski
6 min Row
@steady aerobic pace