WOD - Jul 16, 2019

A1. Kip swings - 10x4
A2. Leg raise - 8x4
A3. Strict T2B - 6x4
+
“12 Days of Fitness” WOD 7+8
In 5 mins AMRAP
Clean (Rx - 155/105, MRx - 95/65, Teens - 75/55)
-rest 2 mins-
In 5 mins establish
Max Clean

FIT CLASS
Part A
Plate windmill - 10/side x3
Front scale hold - 30 sec./side x3
One hand plank - 30 sec./side x3

Part B
Knee raise - 15x3
Russian Twist w/weight - 30x3
Flutter kick in hollow position - 30x3

Workout
16 min row
Every 2 mins complete
20 Jumping jacks
20 Mountain climbers