WOD - Nov 1, 2018

A. 1 1/4 back squat - 3 reps building to 70% x4 sets
+
5 min AMRAP
12/10 Cal row
6 DB thrusters/side
6 Burpee over bar
-rest 3 mins-
x3 sets

FIT CLASS
Part A
KB farmers carry - 50ft x3
Single arm standing DB strict press - 6/side x3
Shoulder taps - 20x3

Part B
Lateral box step ups - 8/side x3
Wall sit hold - 30 sec. x3
Banded good morning - 12 x3

Workout
4 sets
30 sec. barbell curl
-rest 30 sec.-
30 sec. air squat
-rest 30 sec.-
30 sec. barbell press
-rest 30 sec.-