WOD - Apr 11, 2019

A1. Turkish get up - 4 (2/side) x4
A2. Powell raise - 12x4
A3. Good morning - 16x4
+
For time:
50 Wallballs @ 20/14#
40 Pull-ups
30 Cleans
40 T2B
50 Cal row

Rx - 155/105#
MRx - 115/75#
Teens - 65/55#

FIT CLASS
Part A
Tabata front and lateral DB raise
:20 sec work/:10 sec rest x16 sets

Part B
Ring row w/3 sec. hold on each rep - 8-10x3
Handstand hold - 20-30 sec. x3
DB flyes - 14x3

Workout
EMOM 12
Min 1 - 20 Russian KB swings
Min 2 - 45 sec. row or bike
Min 3 - 20 Squat jacks
Min 4 - 30 sec. Arch hold