WOD - Jan 29, 2019

A. Front squat + Split jerk - (1+1) *building heavier than last week in 5-6 sets
+
5 rounds for time:
5 Thrusters
5 Burpees
5 Pull-ups
5 Box jumps @ 24/20”
5 Wallball @ 20/14#

Rx - 115/75#
MRx - 95/65#
Teens - 65/55#

Sport -
A1. Farmers carry - 100ftx4
A2. Wall walk - 3x4
A3. Sorenson hold - 40 sec. x4
B. Snatch grip push press - 3x5 *light building to moderate
C. Strict ring dips - 5-7x4

FIT CLASS
Part A
Double bicep curl + press - 8-10x4
Double DB bent over row - 8-10x4

Part B
Russian step ups - 10/leg x3
Horse stance hold - 30 sec. x3
Pulse lunges - 12/side x3

Workout
8 min AMRAP
8 DB Thrusters
8 Ring Rows
8 Burpees
8 KB Deadlifts