WOD - Oct 4, 2018

A. Power clean - 10 mins to find HEAVY DOUBLE (not 2rm)
+
5 Rounds for time
6 Hang power clean @ 60% of A
8 HSPU or seated DB strict press
12 Cal Row

Sport - 
5 min Row
5 min Bike
5 min Ski
5 min Run
-rest 1 min-
x3

FIT CLASS
Part A
Banded ext/int rotations - 12/side x4
Pallof press - 10/side x4

Part B
Scap pullups - 10x3
Plank reach outs - 20x3
Mountain climbers - 40x3

Workout
EMOM 12
1 - 50 DU or 60 singles
2 - Farmers hold - 40 sec.
3 - Lateral plank walk - 10 steps/side
4 - 20 Squat jacks