WOD - Dec 13, 2018

A. EMOM 8
Min 1 - 7 speed back squats - should be at 45-50% of 1rm
Min 2 - 40-50 Double unders or 80 Singles
+
2 Rounds
50/40 Cal AB
20 KB snatches (10/side)
10 Strict Pull-ups

Rx - 70/55#
MRx - 44/24#
Teens - 35/18#


FIT CLASS
Part A
DB floor press - 10x4
Ring row w/pause at top - 10x4

Part B
Pulse lunge - 10/side x4 *weighted if possible
Cossack squat - 10/alt x4

Workout
9 min AMRAP
5 Renegade rows
5 Knees to chest
30 DU or 40 Single unders
30 Sec. wall sit hold