WOD - Oct 16, 2018

A. Halting DL off 2" riser - 3-4x4 @100% of clean
+
3 rounds
30/26 Cal Row
25ft DB OH walking lunge

Rx - 50/35#
MRx - 35/20#
Teens - 20/15#

Sport -
A1. False grip hang from rings - 15-20 sec. x4
A2. Support hold - 15-20 sec. x4
A3. Bottom of dip hold - 15-20 sec. x4
A4. Pull-up hold - 15-20 sec. x4
B. Bottoms up front squat - 2x3 @ 80% of front squat

FIT CLASS 
Part A
DB bent over flyes - 15x3
DB upright row - 10/side x3
DB hammer curl - 15x3

Part A
Hollow hold - 30 sec. x3
KB front rack hold - 40 sec. x3

Workout 
EMOM x 20 mins
1 - 45 sec. walking lunge
2 - 20-30 sec. active bar hang
3 - 45 sec. plank hold
4 - 20-30 sec. wall sit hold