WOD - Nov 22, 2016

A. Clean Liftoff + Clean Deadlift – 2@70%, 2@80%,2@90%, 2@100%, 2@110% (% is based off max clean)
B1. Chinese BB Row 8-10 x 3
B2. Good Mornings 10 x 3 (With Band or Barbell) 

5 Rounds
5 Deadlifts @315/225 (Scale Down to 225/155)
5 Burpee Box Jumps 30/24
10 Cals on AB
-work time = rest time-

Finisher
5 rounds
10 v-ups
10 Arch ups


FIT CLASS

Warm up
Jog x4
High knees
Butt kicks
Toy soldiers
Quad stretch
Air squats
Jumping jacks
+
Bottoms up KB walk x2
Bottoms up KB press x10/side x2
+
3 rounds
20 sec ring plank hold *scale to weighted plank hold
20 sec arch hold
+
20 min EMOM
1 – 45 sec max KB swings @35/24#
2 – AB holding 300+/200+ watts
3 – 45 sec goblet squat @35/24#
4 – Row holding 1100+/800+ cals
5 – 20-30 sec hollow hold