WOD - Jan 8, 2019

A1. Rope climb - 1x5
A2. Barbell bent over row - 12x5
A3. Low ring plank - 30s x5
+
4 rounds
200ft OH walking lunge w/20/14# wallball
20/16 Cal row
12 T2B

Sport -
A. Jerk balance - 3x5 *light here
B. Split Jerk - E2MOM - 2 reps @70-75%
C. Deadlift - 4x5 @75%

FIT CLASS
Part A
DB wrist curls - 20x3
Tricep ext. - 20x3
DB flyes - 20x3

Part B
Broad jump - 3x3
Lateral line hops - 20x3
Calf raise w/DBs - 20x3

Workout
8 min AMRAP
20 Tuck ups
30 Jump rope
40 Shoulder taps
50 Jumpin jacks