WOD - Oct 11, 2018

EMOM 10
Odd - 30 sec. burpees
Even - 10 Snatches @ 135/95#
+
EMOM 10
Odd - 30 sec. assault bike sprint
Even - 10 Front squats @ 185/125#
+
EMOM 10
Odd - 30 sec. row sprint
Even - 10 Deadlifts @225/155#

FIT CLASS
Part A
ARE Squats - 5 per position x4
RNT lunges - 10/side x4

Part B
Tabata Flutter kicks
:20 sec work/:10 sec rest
x8 sets

Workout
14 min AMRAP
1 min Row or Bike
10 Abmat situps
1 min Row or Bike
10 Push-ups