WOD - Aug 30, 2018

A1. Strict pull-up - 3-4x3
A2. HS hold - work and practice against wall, on box, freestanding, shoulder taps
A3. Rope climbs - 2-3x3
+
5 Rounds
200m Run
15 Hang power cleans

Rx - 95/65#
Masters - 85/55#
Teens - 65/55#

FIT CLASS
Part A
DB bent over row - 12/side x3
Band lat pulldown - 12/side x3
Reverse snow angel - 12x3

Part B
Weighted pulse lunges - 10/side x4
Calf raise - 20x4
Weighted cossack squat - 12 alt x4

Workout
1 min row or bike
30 sec. Air squats
30 sec. Push-ups
1 min row or bike
-rest 1 min-
x3 sets