WOD - Jan 22, 2019

A. OHS - 1 rep - EMOM 10 *can build
B1. L-sit hold on pull-up bar - 15 sec. x3
B2. Shoulder taps in plank hodl - 30x3
+
21-15-9
Back squat
Push press
*can take bar from rack

Rx - 135/95#
MRx - 95/65#
Teens - 65/55#

Sport -
A. E3MOM x 12mins *building
3 Power cleans
3 Hang power cleans
3 Front squat
3 S2OH
B1. Hip ext. - 15x3
B2. Glute bridge on swiss ball - 12x3
C. Deficit HSPU - find tough triple at max height

FIT CLASS
Part A
Banded int/ext rotation - 10/side x3
Powell raise - 10/side x3
Shoulder CAR - 3/side x3

Part B
Goblet hold cossack squat - 12/alt x3
KB RDL - 6/side x3
KB sotts press - 6/side x3

Workout
1:30 sec. row
-30 sec. rest-
1:30 sec. air squat
-30 sec. rest-
1:30 AB
-30 sec. rest-
x2 sets