WOD - Nov 15, 2018

A1. Back rack cossack squat - 12/alt x3
A2. DB Box step ups - 8/legx3
A3. Banded kick outs - 12/leg x3
+
2 Rounds for time
1 mile/.8 mile AB
20 Pull-ups
10 Burpee box jump overs

FIT CLASS
Part A
Tabata hollow/arch holds
:20 sec work/:10 sec rest

Part B
RNT Lunges - 10/side x3
ARE Squats - 5/position x3
Weighted calf raise - 20x3

Workout
Every 1:30 x 12 mins
10 Box step up+overs
10 DB Snatch
10 Ring rows