WOD - Oct 30, 2018

A. Deadlift - 2 reps EMOM 8 *build to moderate/heavy double
+
18 min AMRAP
50 DU or 75 Single unders
10 DB box step up + overs @ 24/20”
15 Pull-ups or ring rows
10 HSPU or seated DB press

Sport -
A1. Kneeling pallof press - 10/side x3
A2. Batwing row - 10/side x3
A3. Standing tricep ext. - 20x3
B1. Glute bridge on swiss ball w/pause at top - 8-10x3
B2. Single leg back ext. 8-10/side x3
C. 5 min max meter run on Air Runner

FIT CLASS
Part A
Weighted plank hold - 30 sec. x3
Rev. plank hold - 30 sec. x3
Side plank hold - 15 sec. /side x3

Part B
Tabata DB push press
;20 sec work/:10 sec rest x8 sets

Workout
EMOM 12
Odd - 8 wallballs + 8 Abmat sit ups
Even - 8 KB swings + 6-8 push up