WOD - Aug 6, 2019

A1. Kip swings (ring or bar) - 7-10x3
A2. Pull-up negatives - 3-5x3
A3. Handstand hold - 20-30 sec. x3
A4. Seal walks - 50ft x3
+
For time:
30 Hang power cleans
30 Burpee box jump overs @ 24/20”
30 Hang power snatches

Rx - 75/55#
MRX - 55/45#
Teens - 45/353

FIT CLASS
Part A
EMOM 16
Min 1 - 30 Sec. Bike
Min 2 - 15 KB swinga
Min 3 - 15 V-ups
Min 4 - 30 Sec. Row

Part B
Pulse lunges - 10/leg x4
Cossack squats - 10/alt x4
Calf raise - 20x4

Part C
DB bent over row - 10/side x3
Powell raise - 10/side x3
Scap pull-ups - 10x3