WOD - Sept 11, 2018

For time:
2001 meter row
11 Box Jumps @ 24/20"
11 Thrusters @ 95/65#
11 CTB
11 Power Cleans @ 95/65#
11 Handstand Push-Ups
11 Kettlebell Swings @ 55/35#
11 T2B
11 Deadlifts @ 95/65#
11 Push Jerks @ 95/65#
*Sport scale up to 135/95#

Sport - 
A1. Strict ring dips - 6-8x5
A2. DB upright row - 10x5
B1. Pegboard pull-ups - 3-4/side x4
B2. Dragon flags - 6x4
C1. 20 UB wallballs @ 30/20# to 10ft x3
C2. DB bent over row @ HEAVY - 4-6/side x3

 

FIT CLASS

Part A
DB bent over row - 4-6/side x3 *heavy
Seated DB press - 6-8x3
Active bar hang - 15-20 sec. x3

Part B
4 sets not for time
Side plank - 20 sec. right side
Hollow hold - 20 sec.
Side plank - 20 sec. left side

Workout -
EMOM 12
1 - 100ft Farmers Carry
2 - 15 sec. L-sit hold
3 - 10-12 Wallballs
4 - 45 sec. row at hard pace