WOD - Jul 31, 2018

A1. Push press - 2-3x4
A2. Back squat - 10x4
*A1 & A2 using the same weight, build throughout sets
+
For time:
50ft Overhead walking lunge @ 20/14#
15 Burpees
50ft Overhead walking lunge @ 20/14#
15 Jump squats
50ft Overhead walking lunge @ 20/14#
15 Pull-ups
50ft Overhead walking lunge @ 20/14#
15/12 Cal AB
50ft Overhead walking lunge @ 20/14#

Sport - 
A. Snatch pull + slow descent - 4x4
B. Hang snatch - EMOM 8 - 1 rep building
C. Half kneeling KB press - 10/side x5 *building

FIT CLASS
Part A
Weighted side crunches - 10-12/side x3
Hollow hold - 20 sec. x3
Scissor crunch - 12/alt x3

Part B
Renegade row - 10/altx3
DB upright row - 10/side x3
Single arm lat raise - 10/side x3

Workout
5 Rounds
5 DB Thrusters
200m Row
5 Ring rows