WOD - Jul 25, 2019

A. Split jerk - 3 reps EMOM 6 @ moderate weight (65-70% of 1rm)
B1. Weighted plank hold - 40 sec. x3
B2. Bicycle crunch - 30x3
+
For time:
1/.8 mile AB
30 Deadlifts
10 Strict HSPU
30 Front squats
1/.8 mile AB

Rx - 115/75#
MRx - 85/65#
Teens - 75/55#

FIT CLASS
Part A
Shoulder CARS - 3/arm x3
Plate windmill - 8/side x3
Plank reach outs - 10/side (20 alt) x3

Part B
Rear foot elevated lunges w/DBs - 5/leg with 3 sec. tempo down x3
X-band walks - 20/direction x3

Workout
:30 sec. Burpees
:30 sec. Jump squats
:30 sec. DB strict press
:30 sec. Sit ups
:30 sec. rest
x4 sets