WOD - Jul 9, 2019

A. Snatch + hang snatch - tough complex in 5-6 sets
+
“12 Tests of Fitness” WOD 3
9-7-5
Ring Muscle up
Squat Snatch
or
9-7-5
Strict Pull-up
Snatch

Rx - 135/95#
MRx - 95/65#
Teens - 65/55#

FIT CLASS
Part A
Every 1:30 sec. x 12 mins
Row or Bike 30 sec. + 10 DB thrusters

Part B
Banded int/ext rotation - 10/side x3
DB front raise - 10x3
DB lateral raise - 10x3

Part C
Single leg V-ups - 20 alt x3
Bicycle crunch - 30x3
Toe touch - 40x3