WOD - Sept 25, 2018

A. Snatch + Hang power snatch - 1+1 building throughout 6 sets
+
4 Rounds for time
16 T2B
8 Hang power snatch

Rx - 135/95#
Masters - 95/65#
Teens - 75/55#

Sport -
A. Focused ring mu work -
- Ring row to transition
- Ring kip swings
- Ring pull-ups
- MU attempts

Or 2 reps - EMOM 10

B. 5 Rounds @ sustainable pace
15 Cal row
12 Cal AB or Bike Erg

FIT CLASS
Part A
Bench dips - 10x4
Plank - 20 sec. x4
Bicep curl - 10x4

Part B
Side plank up downs - 10/sidex3
Tuck hold - 30 sec. x3
Straddle ups - 6-8x3

Workout
1 min Bear crawl
1 min Bike
1 min Box step up and over
-1 min rest-
x3 sets