WOD - Jan 5, 2019

EMOM 10
Min 1 - 50 double unders or 40 single unders
Min 2 - 12 DL @ moderate weight
+
20 min AMRAP w/partner:
20 Medball sit-up to toss
20 Synchronized burpees
20 Pull-ups *split up (sport - scale to bar mu)

FIT CLASS  
Part A
EMOM 5
40 Flutter kicks

Part B
Tabata Air Squats 

Part C
KB bottoms up walk - 50ftx4
KB half kneeling bottoms up press - 10/side x4

Workout 
15 min AMRAP 
30 Single unders
200m Row 
10 Seated DB press