WOD - Jul 24, 2018

A. Clean and Jerk - E2MOM x20 mins *building to 1rm
+
6 min AMRAP
6 Deadlifts
4 Hang power cleans
2 Shoulder to overhead
@ 60% of part A

Sport - 
A. Back squat - 10x3 @ 70-75% -rest 3 mins between sets-
B1. Weighted pullup - 2.2.2.2.2 *last set should be heavy
B2. HS hold - accumulate 20 sec. x5
C. 20 mins
15 Cal Row
15 Pullups
-rest 1 min-


FIT CLASS
EMOM 10
Min 1 - 10-12 Abmat situps
Min 2 - 10 Wallballs
-rest 2 mins-
EMOM 10
Min 1 - 30 Sec. plank hold
Min 2 - 10-12 KB Swings
-rest 2 mins-
EMOM 10
Min 1 - 10 Ring rows
Min 2 - 30 DU or 40 Singles