WOD - Nov 29, 2016

A. Deadlift off 2 inch deficit – 2 Reps OTM @65-70% 12 Min
B1. Bent over DB Row - 8x3
B2. Good mornings w/ Band - 8x3
+
4 Rounds
30 sec max kb swings @ 70/55#
30 sec max burpees
15 sec max cals on AB as hard as possible
rest = 2x work time

Finisher
30 sec hollow hold
30 sec arch hold
30 sec side plank both side
x3

 

FIT CLASS
Warm up
Med ball warm up
+
KB RDL x6/side x3
KB chops x10/side x3
+
4 rounds
10 sec L-sit hold *hanging on bar/paralettes/box
20 sec standing Hercules hold
+
7 rounds
7 wallballs
7 burpees
7 HR push ups
7 ring rows
7 DB snatches/side
7 V-ups
7 ball slams