WOD - Jul 26, 2018

A1. Kip swing - 7-10x4
A2. Arch hold - 20 sec. x4
A3. Hollow hold - 20 sec. x4
A4. Rope climb - 2-3x4
+
For time:
10 Overhead squats @ 95/65#
20 T2B
30 Sumo Deadlift High Pull @ 95/65#
40 Cal Row
50 Box Jumps or step ups

FIT CLASS
Part A
Wall sit hold - 30-40 sec. x4
Russian step up - 8/leg x4
Pulse lunges - 10/side x4

Part B
2 Sets
30 V-Ups
30 Bicycle crunches

Workout
10 min AMRAP
1 Wall walk
20 DU or 30 Single unders
10 Russian KB Swings