WOD - Aug 15, 2019

A. Front squat - 10x3
B1. Barbell rollout - 10x3
B2. Russian twist - 30x3
+
2 Rounds
30 Deadlifts
50 Double unders or 100 Single unders
30 Burpee over bar
50 Double unders or 100 Single unders

Rx - 225/155#
MRx - 155/105#
Teens - 95/75#

FIT CLASS
Part A
Tabata front and lateral DB raise
:20 sec work/:10 sec rest x8 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