WOD - Dec 6, 2016

A1. Deadlift – 5x3 at 65-75%

A2. Bulgarian split stance squat w/barbell on back – 8/sidex3

+

4 rounds

18/12 Cals AB

10 burpees over the bar

10 power snatches @95/65#

-rest 2 mins-

 

Finisher

Accumulate 1 min of L-sit hold on pullup bar

FIT CLASS

Warm up

Med ball warm up

+

KB RDL x6/sidex3

KB chops x10/sidex3

+

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