WOD - Jul 18, 2019

EMOM 10
Min 1 - 40 sec. hard AB
Min 2 - 1 squat clean + jerk @ moderate weight
+
4 Rounds
200m Run
15 Lateral burpees over the bar
7 Hang power cleans

Rx - 185/125#
MRx - 135/95#
Teens - 85/65#


FIT CLASS
Part A
DB bench press - 10x4
Ballslams - 15x4
Active bar hang - 20-30 sec. x4

Part B
Russian step up w/DB - 8/leg x4
Wall sit hold - 30-45 sec. x4
Weighted calf raise - 20x4

Workout
1 min max push ups
1 min max row
1 min max bicep curl
1 min rest
x 3 sets