WOD - Oct 2, 2018

A1. Ring row to turnover - 5-7x3
A2. Banded glute bridge - 10-12x3
A3. Barbell good morning - 8-10x3
+
18-15-12-9
Assault Bike
25-20-15-10
Wallball @ 20/14#

Sport -
A. E2MOM 10 - 2 Muscle ups + 5 DB OHS/side @ 50/35#
B1. GHD situps - 20x3
B2. Belly to wall HS hold - 30 sec. x3
B3. Single arm pullup bar hang - 15 sec. /arm x3
C. Air runner -
200m Run
-walk 1 min-
x7 sets


FIT CLASS
Part A
DB wrist curl - 10x4
DB Single arm strict press - 10/side x4
DB Single arm lateral raise - 10/side x4

Part B
Wall sit hold - 45 sec. - 1 min x3
Front scale hold - 30 sec. /side x3
Single arm plank hold - 20 sec. /side x3

Workout
10-9-8-7-6-5-4-3-2-1
Abmat Situps
KB Deadlifts
Wallballs