WOD - Nov 29, 2018

A1. Banded deadlift - 6x4 *light/moderate weight
A2. Good morning - 8x4
+
3 Rounds
60 Wallballs @ 20/14#
30 T2B
15 DB snatch

Rx - 50/35#
MRx - 40/20#
Teens - 25/15#

FIT CLASS
Part A
Tabata front and lateral DB raise
:20 sec work/:10 sec rest x8 sets

Part B
Ring row w/3 sec. hold on each rep - 8-10x3
Handstand hold - 20-30 sec. x3
DB flyes - 14x3

Workout
EMOM 12
Min 1 - 20 Russian KB swings
Min 2 - 45 sec. row or bike
Min 3 - 20 Squat jacks
Min 4 - 30 sec. Arch hold