WOD - Nov 6, 2018

A. EMOM 8
Odd - 2 Rope climbs
Even - 4 Squat cleans @ 75% of max clean
+
For time:
100 DU or 200 Singles
40 DB Deadlifts @ 50/35# per hand
20 Thrusters @ 95/65#
10 Strict CTB pull-ups
20 Hang power cleans @ 95/65#
40 Seated DB press @ 50/35# per hand
100 DU or 200 Singles

Sport -
A1. Wall walk - 5x4
A2. Single leg back ext. - 10/side x4
A3. KB or DB Farmers carry - 100ft x4
B. Mike Abs
C. Row
2 mins row @ 85%
-rest 1:30-
x2
-rest 3 mins-
1 min row @ sprint pace
-rest 2 mins-
x3

FIT CLASS
Part A
Pallof rotation - 10/side x3
Reverse crunch - 15x3
Toe touch - 20x3

Part B
Skater squat - 8/leg x3
Goblet squat - 10x3
Cossack squat - 10/leg x3

Workout
6 min AMRAP
30 DU or 40 Singles
20 Abmat sit ups
10 KB swings
5 Burpees
-Rest 2-
x2 sets